A new study found that taking one or two steady 10 to 15 minute walks each day may protect your heart better than taking short walks throughout the day. The research, published in Annals of Internal Medicine, showed that people who walked for at least 10 minutes at a time had up to a two-thirds lower risk of heart disease or early death compared to those who walked in short bursts of under five minutes — even if their total steps were the same.
Researchers from the University of Sydney and Universidad Europea followed more than 33,000 adults for eight years. They discovered that how you walk matters more than how many steps you take. Among those walking fewer than 8,000 steps a day, people who took 10 to 15 minute walks cut their risk of heart attack and stroke from 13% to just 4%. For less active adults, the risk of death dropped from 5% to under 1% with longer walks.
Experts say this challenges the idea that you need 10,000 steps a day to stay healthy. Even one brisk 10-minute walk can boost blood flow, lower inflammation, and strengthen your heart. For people who sit most of the day, adding one or two focused walks could be one of the easiest ways to support heart health.
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