- Adults who took most of their daily steps in bouts 10 minutes or more had up to an 80% lower mortality risk and 70% lower cardiovascular disease (CVD) risk than those walking in shorter bursts.
- Analysis included 33,560 suboptimally active UK Biobank participants (<8,000 steps/day) without baseline CVD or cancer, followed for a mean of 7.9 years.
- Both all-cause mortality and CVD incidence declined progressively with longer step bouts, with the strongest benefits in sedentary adults (<5,000 steps/day).
- Sustained walking bouts may enhance heart rate variability, endothelial function, and insulin sensitivity—key pathways in cardiovascular and metabolic health.
- Beyond total step count, physicians should advise patients to engage in continuous 10–15-minute walking sessions to maximize cardiometabolic and vascular benefits.
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