Study: Longer walks matter more than your total step count

We’ve all heard the advice to get more steps in your day: park farther away, take the stairs instead of the elevator, and get up from your desk every hour. A common goal is to get 10,000 steps a day and to just “move more” whenever you can. But what if it’s less about the step count and more about the amount of continuous time?

There’s already research that 7,000 steps a day can deliver significant health benefits similar to the typical 10,000-step goal. And for weight loss, it’s not just about the number of steps, but also your pace, duration, and consistency.

Now, there’s even more research on this ever-evolving topic. A new study in the Annals of Internal Medicine suggests it’s not only about hitting a certain number of steps—it’s about how you take them. The research found that walking in longer, steady stretches of 10 to 15 minutes (or more) may benefit your health even more than sprinkling in lots of short walks or extra steps throughout the day.

Why a 15-minute longer walk is better

Researchers followed more than 33,000 adults who walked 8,000 steps or fewer per day to see how their walking patterns affected their health.

They found many associations between activity level and health outcomes:

For adults who were active (5,000 to 7,999 steps per day)

• Long, steady walks are associated with a more than 50% lower risk of heart disease and death.
• People who took 10- to 15-minute continuous walks throughout the day had about a 4% chance of a heart-related event, compared with 13% among those who mostly walked in short, 5-minute bursts.

For more sedentary adults (fewer than 5,000 daily steps)

• Cardiovascular event risk is about 15% (for those who walked in short bursts) and 7% (for those who took 15-minute continuous walks).
  
• The risk of death is about 5% for short-burst walkers and under 1% for those taking a 15-minute continuous walk.

So, what does this mean for you? All those tiny walks you rack up throughout the day—pacing during a call, heading to the kitchen, walking between meetings—still count toward staying active. And they are most definitely better than not walking at all, or walking fewer steps. 

But short bursts of walking don’t offer the heart-protective punch as a single, longer walk.

It really comes down to quality over quantity: a focused 10–15 minute walk does far more for your cardiovascular health than a few scattered five-minute spurts. And if you have a more sedentary lifestyle, these longer bouts are especially powerful for supporting your heart and overall health.

How to work longer walks into your day

Focus on deliberately adding a 10–15 minute walk to your daily routine. This is where meaningful heart-health benefits begin, though 15 minutes is only the starting point. 

Here are a few simple ways to try it out:

• Add one longer walk to your day. Pick a consistent 10–15 minute window, after meals, between meetings, or before bed, and make it your “daily walk time.”
• Think in minutes, not miles. Set a timer and walk until it goes off. No need to track steps, speed, or distance unless you want to.
• Build gradually. Start with 10 minutes and add a minute or two as it feels good. Small increases add up fast.
• Try a slightly quicker pace. Once a steady walk feels easy, pick one walk a day to do just a little faster—nothing intense, just enough to feel your heart rate rise.
• Skip the 10,000-step pressure. If long walks help you feel better and stay consistent, that matters more than any step total.

Frequently asked questions about how to walk for heart health 

Is a 15-minute walk a day enough for good health?

Yes. The study found that people who took 10- to 15-minute uninterrupted walks had much lower risks of cardiovascular events and death compared with those whose walking was broken into short, five-minute bursts. Even one steady 15-minute walk can make a meaningful difference for heart health.

How many calories does a 15-minute walk burn?

Depending on your weight and pace, a 15-minute walk can burn roughly 50 to 150 calories. Walking faster or adding incline (like hills or treadmill incline) will increase the burn and help build more endurance over time.

How fast should I walk for weight loss?

Walking for weight loss is all about calories in and calories out. The longer you walk, plus with added intensity, the more calories you’ll burn.

How many miles should I walk a day for better health?

You don’t need to hit a specific mileage to see benefits. The study shows that even one intentional 15-minute continuous walk a day can meaningfully support your heart health when you do it consistently. But, for the best health outcomes, 7,000 steps per day is a great goal. 

How long does it take to walk a mile?

For most people, a mile is roughly 2,000 steps and takes about 18–22 minutes at a comfortable walking pace. Faster walkers may get closer to 15 minutes, while a more relaxed pace can take a bit longer.

The bottom line: Add longer, intentional walks instead of focusing on step count

This new research suggests you don’t need to hit 10,000 steps a day to see results. Instead, focus on walking with intention and giving yourself time for longer, dedicated 10- to 15-minute walks. Ideally, work up to 7,000 steps, where there are many added benefits for health, wellness, and longevity. As you work up to 7,000 steps, use these 15-minute segments to get there. 

Start small: work one or two continuous walks into your day — after lunch, between meetings, or as a relaxing way to close out the evening. Those extra minutes of intentional movement can really benefit your heart and overall health. 

Just remember, this research shows connections, not cause and effect—people who walked longer often probably did so with a bit more speed and intensity. 

If you want to see your health trends, use Noom to track your steps. Sync your health app or step tracker to earn rewards for the steps you take. Download the Noom app today on iOS & Android. You’ll get personalized guidance, daily tips, and easy meal ideas to help you reach your goals and feel your best.