But it wasn't just the number of steps that mattered, but also how we accumulate them—in short sprints or during long walks. Scientists learned this from the results of a new, large-scale study commissioned by the American College of Physicians, which analyzed data from more than 33,500 British adults from the UK Biobank database who averaged no more than 8,000 steps per day.
Participants were divided into groups based on the duration of their typical walking sessions: less than 5 minutes, 5 to 10 minutes, 10 to 15 minutes, or 15 minutes or longer. The average number of steps taken was approximately 5,165 per day, with almost half (43%) of participants accumulating steps during predominantly short walking bouts, meaning those lasting less than five minutes. Only 8% regularly walked for 15 minutes or longer.
Over a 9.5-year observation period, the results were quite revealing. The risk of death from any cause among those who walked primarily in short bursts of less than five minutes was 4.36%. Among those who preferred 5-10-minute walks, this figure dropped to 1.83%. And among those who walked 15 minutes or longer, the risk dropped to 0.8%—more than five times lower than in the first group.
Scientists have found that walks lasting at least 15 minutes provide the greatest health benefits.
The link between walking duration and cardiovascular disease was even more significant. The overall risk of developing such diseases over the same period was 13% for those who sprinted short distances and only 4.4% for those who walked continuously for 15 minutes or more.
The most significant health benefits were found among the most inactive participants—those who walked fewer than 5,000 steps per day. For them, switching to longer walks was associated with the greatest reduction in health risks.
The study's authors draw a simple practical conclusion from their findings: even if you can't increase your overall step count, try changing your physical activity. Instead of scurrying between the kitchen and your desk, make time for a full fifteen-minute walk—at least to the nearest store, a park, or a lap around the yard. For sedentary people, this can be a simple and affordable way to significantly improve heart health and extend life.