There’s a reason people say they love long walks on the beach — it turns out those unhurried steps may be doing more for your heart than you realize.
A new study published in the Annals of Internal Medicine has found that adults who take longer walks — defined as walking continuously for more than 10 minutes — have a significantly lower risk of cardiovascular disease and early death compared to those whose walking is limited to short, scattered bouts throughout the day.
The research, led by Dr. Borja del Pozo Cruz of the Universidad Europea de Madrid, sheds new light on a long-debated question: does the way we move matter as much as how much we move?
According to the findings, the answer is yes.
Rethinking the “10,000 Steps” Rule
For years, fitness trackers and health apps have popularized a simple target — 10,000 steps a day. But Dr. del Pozo Cruz says the new data suggest there’s more nuance to that number.
“Most studies, including our own previous ones, have focused on total daily steps,” he explained. “But this research shows that how you accumulate those steps matters too — especially for people who are less active.”
In other words, even if you’re not hitting 10,000 steps a day, a few longer, sustained walks can offer powerful cardiovascular benefits. The study emphasizes that duration and consistency — not just the count — make a meaningful difference in health outcomes.
The Science Behind the Stride
Longer walks strengthen the heart in several ways. They improve circulation, lower blood pressure, and help regulate blood sugar levels — all of which are vital for cardiovascular health.
“Walking for extended periods increases heart stimulation, activates more muscle fibers, and enhances oxygen delivery throughout the body,” said del Pozo Cruz.
Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver, who was not involved in the study, compares the process to strength training.
“You wouldn’t lift a 100-pound dumbbell on your first day,” Freeman said. “You build up that strength gradually. The same goes for the heart — you have to train your cardiovascular endurance.”
The takeaway? Long walks help your heart become more efficient, much like exercise trains your muscles to use oxygen better, reducing stress and inflammation in the body.
Duration Over Perfection
Fitness experts agree that while pace has its place, duration may play an even more critical role — especially for people who spend much of their day sitting.
Roughly one in three adults worldwide are considered physically inactive, falling short of the recommended 150 minutes of weekly exercise. Sedentary lifestyles are strongly associated with higher rates of heart disease, obesity, diabetes, and even sleep disorders like insomnia.
But there’s good news: walking remains the simplest and most accessible solution.
“Everyone can benefit from walking — there’s really no group for whom walking is harmful,” del Pozo Cruz said. “For those taking fewer than 8,000 steps a day, even small increases in walk duration can be transformative.”
How to Build the Habit
You don’t need to overhaul your routine overnight. Experts suggest finding natural ways to extend your walking time:
Park a few blocks away from your destination.
Take a longer route to your office or grocery store.
Walk while making phone calls or during short breaks.
If you’re starting from a sedentary baseline, consider incorporating what social media now calls “cozy cardio” — gentle, low-pressure movement done indoors while listening to music or watching a show.
Freeman recommends aiming for about 30 minutes of “breathless” physical activity daily — meaning you can still talk, but singing would be difficult. “That’s a great benchmark for most people,” he said.
Form Matters, Too
Walking may seem instinctive, but form makes a difference.
Stand tall, keep your shoulders relaxed, and swing your arms naturally. A proper posture improves balance, breathing, and helps prevent back strain.
As fitness coach and CNN contributor Dana Santas puts it, “Walking is a full-body movement — it’s not just about your legs.” Engaging your core and upper body enhances stability and makes each step more effective.
Beyond Walking: Other Heart-Healthy Moves
While walking remains the cornerstone of cardiovascular fitness, variety helps sustain motivation.
Wall sits, planks, and cycling can complement walking by strengthening different muscle groups and supporting heart health.
According to Freeman, building endurance isn’t only about exercise — it’s about developing what he calls “cardiac reserve.”
“It takes cardiac strength, stamina, and consistency,” he said. “Together, those are some of the best defenses against heart disease and high blood pressure.”
What the Study Looked At
The findings are based on data from over 33,000 adults in the UK Biobank who walked fewer than 8,000 steps daily. To avoid bias, researchers excluded participants with pre-existing illnesses.
Each participant wore an accelerometer to record their movement over a week, and while the study didn’t track long-term behavior changes, its insights still carry major implications for public health.
The results suggest that simply lengthening the duration of daily walks — without even changing step count — could significantly reduce mortality and cardiovascular risk, particularly among those who lead inactive lifestyles.
The Bigger Picture
Experts say these findings should shift how we think about movement altogether.
Instead of obsessing over step counters or gym metrics, focus on moments of movement that last long enough to challenge your body — and give your heart a reason to get stronger.
You don’t need fancy equipment or expensive routines. You just need time — and a little commitment.
After all, the path to a longer, healthier life might be as simple as taking a longer walk.