Study Reveals Long Duration Walking is the Key to a Longer Life and a Healthy Heart

JAKARTA - Who doesn't like a leisurely walk, especially in the afternoon or on the beach? Apparently this simple habit is not only fun, but also good for heart health and longevity.

A recent study published in the Annals of Internal Medicine showed that adults who walk for longer durations, more than 10 minutes, have a lower risk of heart disease and early death than those who only walk for a short time.

"Most studies usually focus on the number of daily steps, but our study shows that the way we walk is also important, especially for inactive people," said Dr. Borja del Pozo Cruz, lead author of the study, quoted from CNN's website on Thursday, January 1, 2026.

"Even if you don't reach the target of 10 thousand steps a day, walking several times in a longer duration can provide real benefits for heart health and longevity," he continued.

Almost 31% of adults in the world are not physically active enough and do not meet the minimum recommendation of 150 minutes of exercise per week. A sedentary lifestyle is associated with the risk of insomnia, heart disease, and premature death.

"Everyone can benefit from walking, but these findings are most relevant for those who are rarely active or walk less than 8,000 steps a day," said del Pozo Cruz.

Longer walks train the heart and muscles to use oxygen more effectively, lowering heart rate, inflammation, and stress.

"Walking for longer helps blood circulation, lowers blood pressure, and supports blood sugar control, all important factors for heart health," explained del Pozo Cruz.

The long walk also gives the heart enough stimulation to fully activate the muscles.

"Long walks are like lifting heavy weights. You can't do it right away, but you have to build capacity and strength first. The same goes for the heart and endurance," said Dr. Andrew Freeman, director of cardiovascular prevention at National Jewish Health, Denver.

Effective Tips for Walking

1. Duration is More Important than the Number of Steps

Focus on sustained walking sessions of 20–60 minutes, rather than counting every step.

2. Pay attention to Posture

Stand up straight, shoulders relaxed back, and swing your arms to help balance and prevent back pain.

3. Start Slowly

If you are a beginner, add the duration a little at a time, for example park a little further from your destination or do 'cozy cardio', which is a light physical activity but makes your breath a little breathless.

4. Physical Activity Target

Around 30 minutes per day of physical activity that makes breathing heavier, but you can still talk.

In addition to walking, other good exercises for the heart include wall sits, planks, and aerobic exercises such as cycling.

"Building the capacity to move longer requires heart strength, endurance, and physical strength. All of these are effective prevention of heart disease and high blood pressure," said Freeman.

The study analysed data from more than 33,000 adults in the UK Biobank. Participants who were relatively inactive, walking less than 8,000 steps per day, were monitored using an accelerometer. Those who already had a serious illness were excluded to ensure the results were more accurate and representative.