Walking for longer periods linked to heart health benefits
Recent research indicates that adults who engage in sustained walking periods—defined as longer than 10 minutes—experience significantly reduced risks of cardiovascular disease and premature death compared to those who opt for shorter walks. This study, published on Monday in the journal Annals of Internal Medicine, highlights the health advantages of longer walking durations, reports BritPanorama.
Dr. Borja del Pozo Cruz, the study’s lead author, emphasized the importance of not just counting daily steps but considering the way those steps are accumulated. “This adds nuance to the ‘10,000 steps a day’ idea: even if you don’t reach that number, taking a few longer walks rather than many short, scattered steps can make a real difference for heart health and longevity,” he stated.
Currently, nearly 31% of the world’s adult population fails to meet the recommended 150 minutes of exercise each week, contributing to health issues associated with sedentary lifestyles. Such inactivity has been linked to various health risks, including insomnia, increased mortality, and heightened chances of developing cardiovascular disease.
Del Pozo Cruz noted that while walking is beneficial for everyone, the study’s findings hold particular significance for individuals who lead sedentary lifestyles or walk fewer than approximately 8,000 steps a day. “Everyone can benefit from walking—there’s really no group for whom walking is harmful,” he remarked.
There are no shortcuts to health
Walking builds endurance, but as Dr. Andrew Freeman from National Jewish Health indicates, increasing the duration of walks can be challenging. “Most people can walk for a minute or two or five without much issue. But when you start getting to … 20 and 30 and 40 and 60 minutes in, it becomes a lot harder for folks, and that’s the capacity we’re really trying to build,” he explained.
Regular exercise, such as walking, improves muscular efficiency in utilizing oxygen, reduces heart rate, and combats inflammation and stress. Del Pozo Cruz suggested that longer walks likely promote better blood circulation, aid in regulating blood pressure, and enhance glucose control—all critical factors for maintaining heart health. These walks also help engage the muscles more effectively, thereby boosting cardiac stimulation.
However, developing this capacity is a gradual process. As Freeman analogizes, increasing walking duration is akin to lifting heavier weights; one must build strength over time. Aiming for approximately 30 minutes of physical activity each day seems daunting but remains essential for health.
The focus of the study on walking duration provides a refreshing perspective amidst common exercise guidelines, which often demand a specific step count. “Pace still matters, but duration and consistency of walking bouts seem to be powerful factors,” Del Pozo Cruz remarked, urging individuals to consider integrating sessions of continuous walking into their routine.
Building cardiac strength
The process of building cardiovascular capacity incorporates simple activities like walking, promoting long-term health benefits. Proper walking form, including standing tall and using arm movements, helps prevent back pain and improves stability. Walking, which engages the entire body, is a straightforward yet effective exercise.
Freeman also noted that achieving breathless physical activity levels—where one can talk but not sing during exercise—is critical for cardiovascular fitness. Incorporating activities such as biking or other aerobic movements further promotes heart health and can be beneficial for those beginning their fitness journey.
The observational study analyzed data from over 33,000 adults within the UK Biobank, focusing on participants defined as relatively inactive, i.e., walking fewer than 8,000 steps a day. The research utilized accelerometers to track movement, although changes in walking habits were not monitored post-initial measurements.
Building endurance through longer walking sessions is posited to be a vital strategy against heart disease. As Freeman concludes, these combined efforts in enhancing cardiac strength and overall physical capacity serve as protective measures against various cardiovascular conditions.
