Walking does a body good, so many people strive to get 10,000 steps a day — a common goal.
It can take at least 90 minutes to hit that number in a single outing, often leading walkers to break up their exercise sessions into several shorter strolls.
Even a short amount of exercise is better than none, but if you’re looking for the best approach to boost your health and wondering if several shorter walks are the equivalent of a longer one, a recent study has some answers.
Heart health tip of the day: A longer walk is better for health
When researchers looked at the walking habits of more than 33,000 adults and followed their health for about eight years, they found people who took longer walks — ones that lasted at least 15 minutes — had a lower risk of heart disease and dying prematurely of any cause than those who accumulated their steps in shorter bouts.
“This was particularly true for people that are mainly sedentary, so those that don’t meet the physical activity guidelines or those that sit all day long essentially, which could be most of us,” Borja del Pozo Cruz, a professor in the department of sports sciences at the European University of Madrid, told CNBC.com.
“If you walk for longer, then the impact on health will be higher (and) better.”
The results of the study were published in 2025 in the Annals of Internal Medicine.
Why it matters
Walking is one of the most accessible ways to exercise for most people. It comes with benefits for the heart and brain, and improves cardiovascular health, aerobic capacity, blood pressure, blood sugar control, metabolism, weight and mobility.
It can also boost mental health, especially when people walk in nature.
Accumulating steps “in a sustained manner” — in other words, a long continuous walk — activates cardio-protective mechanisms, del Pozo Cruz noted.
While there are certainly benefits to doing shorter walks, they may not provide the same intensity and volume of exercise needed to get the same benefits, del Pozo Cruz said.
How to get started
Try to find time for a longer walk when possible.
Aim for at least 30 minutes of moderate-intensity walking most days of the week, says TODAY Fitness Contributor Stephanie Mansour.
Beginners can start with 5-10 minutes a day and gradually increase the duration and intensity.
The 10,000-step goal will add lots of movement to your routine, but it’s more arbitrary than science-backed, with health benefits starting at 4,000 steps a day for some people, according to the National Institutes for Health.
Download the Start TODAY app for walking plans and workouts tailored to all levels. From strength training to cardio, our expert trainers offer exercises for everyone.
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