A long walk may be better for your health than breaking the same distance into several short ones, according to a 2025 study published in the Annals of Internal Medicine and reported by TODAY.com.
Researchers tracked the walking habits of more than 33,000 adults and monitored their health for about eight years. They found that people who took longer walks, of at least 15 minutes, had a lower risk of cardiovascular disease and death from any cause than those who took shorter walks.
Why longer walks may help more
Borja del Pozo Cruz, a professor of sports science at the European University of Madrid, said the finding was especially relevant for people who are largely sedentary, since walking longer brings greater health benefits. He said building up steps in a steady, continuous walk activates cardioprotective mechanisms that shorter walks may not trigger with the same intensity.
Stephanie Mansour, a TODAY Fitness contributor, recommends at least 30 minutes of moderate walking most days of the week, with beginners starting at 5 to 10 minutes and building up gradually.
The popular goal of 10,000 steps a day is largely arbitrary rather than scientifically based, the article notes, since the National Institutes of Health says health benefits can begin at around 4,000 steps for some people.
