New findings released on October 28, 2025, by researchers at the University of Sydney are challenging how we think about everyday physical activity. Rather than focusing solely on step counts or the total duration of daily movement, this large-scale study suggests that how we structure our walking—specifically, the continuity of movement—may have a much more significant impact on long-term cardiovascular health and mortality risk.
The study, conducted in collaboration with the Universidad Europea in Spain, analyzed data from more than 33,000 adults aged 40 to 79. These participants, who typically walked fewer than 8,000 steps per day and had no prior history of cardiovascular disease or cancer, wore wrist-based tracking devices for a week to assess both their activity levels and the duration of individual walking bouts. Researchers then followed the participants for an average of eight years to observe health outcomes, including heart-related events and all-cause mortality.
The results were striking. Participants who grouped their walking into continuous bouts lasting 10 to 15 minutes or longer had significantly lower risks of heart attacks, strokes, and early death compared to those who only managed fragmented movement throughout the day—short strolls of less than five minutes at a time. Specifically, the risk of cardiovascular events dropped from about 13 percent for those taking short bursts of steps to just 4 percent for those engaging in longer walking sessions. Even more dramatically, among the least active participants—those averaging fewer than 5,000 steps a day—shifting from very short bursts of activity to two or more 15-minute walks daily slashed their risk of death from around 5 percent to under 1 percent.
This new research suggests that while walking itself is beneficial, the structure of the walking is critical. Fragmented steps scattered throughout the day—such as moving around the house, taking brief walks between tasks, or walking to the printer at work—may not deliver the same cardiovascular protection as a few longer, focused walks.
Senior author Professor Emmanuel Stamatakis of the University of Sydney emphasized that physical activity guidelines and wearable fitness trackers have often put the spotlight on the number of steps or the total active time per day. But his team’s findings suggest a need to shift the conversation. It may not be about reaching a lofty 10,000-step goal or spending a continuous hour exercising. Instead, integrating just two 10- to 15-minute walks into one’s day could be enough to significantly improve heart health and lower mortality risk.
Co-author Dr. Matthew Ahmadi added that the simplicity of the recommendation makes it more attainable for people who might otherwise feel daunted by fitness targets. For those with sedentary jobs or tight schedules, carving out time for a mid-morning and post-lunch walk could be both manageable and highly effective. Unlike traditional workouts that may require special gear, gym memberships, or designated locations, walking is accessible, cost-free, and easy to integrate into daily life.
The study’s observational design means it can’t conclusively prove that longer walks cause better health outcomes, but the association between walking pattern and health benefits remained robust even after adjusting for various confounding factors. The findings align with a growing body of evidence suggesting that regular, moderate physical activity—even in small amounts—has significant health benefits, especially when it’s done consistently and without frequent interruptions.
This new understanding is also influencing how lifestyle coaches and health professionals are advising their clients. Instead of focusing on amassing steps in any way possible, they now recommend more deliberate and mindful walking practices. Turning a walk into a daily ritual—perhaps tied to a specific time of day or paired with an enjoyable activity like listening to music or a podcast—can increase the likelihood of making the habit stick. The key is to keep the walk steady and uninterrupted, helping the body maintain a moderate level of exertion long enough to stimulate cardiovascular benefit.
For people who struggle with time or feel overwhelmed by more traditional exercise routines, these insights offer a practical and empowering message: meaningful health improvements don’t require complex programs or intense regimens. Simply making time for two short, intentional walks each day could make a measurable difference over time.
In a world where many are spending more hours sitting—whether behind desks, in cars, or at home—the call for continuous movement has never been more timely. This research adds nuance to the popular “move more” advice, encouraging people not just to move more often, but to move with purpose and continuity.
As public health campaigns increasingly seek realistic strategies to combat lifestyle-related diseases, this shift in focus—from quantity to quality of movement—may pave the way for more effective and sustainable health outcomes. Walking may be one of the simplest exercises, but as this study shows, how we walk could be one of the most powerful tools we have to improve our health.
