Step It Up: How Longer Walks Can Slash Your Heart Disease Risk by Up to Two-Thirds

What if a simple habit could dramatically cut your risk of heart disease—one of the leading causes of death worldwide? A groundbreaking study tracking thousands of people over 20 years has revealed just that: taking longer, uninterrupted walks of 10-15 minutes can reduce your risk of heart disease by up to two-thirds compared to shorter, fragmented strolls. Here’s why this matters and how you can make it part of your life.

The Power of a Good Walk

Walking is already a go-to for staying active, but this new research, published in 2025, shows it’s not just about getting your steps in—it’s about how you walk. The study found that continuous bouts of 10-15 minutes at a moderate pace (think brisk, not leisurely) deliver far greater cardiovascular benefits than the same total time broken into shorter bursts. Why? Longer walks give your heart a sustained workout, improving blood flow, reducing inflammation, and lowering blood pressure over time.

The numbers are striking: participants who regularly walked for these longer stretches saw a 60-66% lower risk of heart disease compared to those who stuck to brief walks. This held true even when accounting for factors like age, diet, and other exercise habits. It’s a reminder that small tweaks to your routine can yield big results.

Why It Works

When you walk for 10-15 minutes without stopping, your body hits a sweet spot. Your heart rate elevates to a zone that strengthens your cardiovascular system, while your muscles and joints get a consistent rhythm that boosts endurance. Unlike shorter walks—like a quick dash to the store—these longer sessions allow your body to tap into fat stores for energy, which can also help with weight management, another key factor in heart health.

Plus, uninterrupted walks can be a mental reset. They give you time to unplug, breathe, and maybe even enjoy a podcast or the sights around you, reducing stress—a known contributor to heart disease.

How to Make It Happen

Ready to lace up your shoes? Here’s how to incorporate longer walks into your busy life:

Schedule It In: Treat your walk like an appointment. Block out 10-15 minutes during lunch, after work, or even as a morning ritual. Consistency is key.

Find Your Pace: Aim for a brisk walk where you can still talk but feel like you’re working a bit. If you’re tracking, a pace of about 3-4 miles per hour is ideal for most.

Make It Enjoyable: Walk with a friend, listen to music, or explore a new park. The more you enjoy it, the more likely you’ll stick with it.

Mix It Up: If 15 minutes feels tough at first, start with 10 and build up. Try different routes to keep things fresh—urban trails, nature paths, or even a treadmill if weather’s an issue.

Track Your Progress: Use a fitness tracker or app to log your walks and see how they add up. Celebrating small wins can keep you motivated.

A Step Toward a Healthier Heart

This study is a game-changer because it shows that you don’t need a gym membership or hours of free time to protect your heart. Whether you’re in your 30s or your 70s, a daily 10-15 minute walk could be one of the simplest, most effective ways to stay healthy. And with heart disease affecting millions globally, every step counts.

So, next time you’re tempted to scroll through your phone or squeeze in a quick errand, consider hitting the pavement instead. Your heart will thank you. Have a favorite walking spot or tip to share? Drop it in the comments below, and let’s keep the conversation going!

Disclaimer: Always consult a healthcare provider before starting a new exercise routine, especially if you have existing health conditions.

Written by Gold Oyeniran