When it comes to heart health, physical activity is a vital ingredient. For years, we’ve been told that walking 10,000 steps a day is the golden rule for maintaining cardiovascular wellness. While that number has become a popular benchmark, recent research suggests that two focused 15 minute walks might actually offer greater heart-health benefits than simply hitting that 10,000-step mark.
THE 10,000 STEPS MYTH
The idea of walking 10,000 steps a day didn’t come from medical research, it began in Japan in the 1960s as part of a marketing campaign for a pedometer called the Manpo-kei, meaning “10,000-steps meter.” It was created by the Yamasa Clock and Instrument Company around the time of the 1964 Tokyo Olympics to encourage people to be more active. While the 10,000-step target served as an inspiring benchmark, it was never based on scientific evidence.
In reality, the ideal amount of physical activity varies from person to person. The key to cardiovascular health lies in the quality, intensity, and duration of walking, not just the number of steps.
WHAT’S WRONG WITH THE 10,000 STEPS RULE?
• Quality Over Quantity: Walking pace, terrain, and duration matter more than just tallying steps. A leisurely stroll may not provide the same cardiovascular benefits as a brisk walk or a more challenging route.
• All Day Movement Isn’t Enough: Many people hit 10,000 steps by padding their numbers with slow, fragmented movements throughout the day activity that doesn’t meaningfully raise heart rate or circulation.
• Sustainability: For busy individuals or those with mobility limitations, reaching 10,000 steps can feel overwhelming, leading to inconsistency or discouragement.
THE SCIENCE BEHIND LONGER WALKS
A large 2025 study published in the Annals of Internal Medicine, using data from more than 33,000 adults in the UK Biobank, revealed that how you walk not just how much can have a major impact on heart health. Participants who walked in longer, continuous bouts of 10 to 15 minutes had significantly lower risks of heart attack, stroke, and premature death than those whose steps were scattered into short bursts under five minutes.
Those who walked in longer bouts had only about a 4% chance of a heart-related event within 10 years. Those who took mostly short, scattered walks had a 9% higher risk of heart disease or stroke. Mortality differences were striking: less than 1% of long-bout walkers died during follow-up versus 4% among short bout walkers.
Even among individuals walking fewer than 5,000 steps a day, adding just one or two 10–15-minute walks reduced mortality risk by up to 85%.
According to study co-author Dr. Matthew Ahmadi, a public-health researcher at the University of Sydney, “Simply adding one or two longer walks per day, each lasting at least 10 to 15 minutes at a comfortable but steady pace, may have significant benefits, especially for people who don’t walk much.”
GLOBAL EVIDENCE FROM PEKING UNIVERSITY AND OTHERS
Researchers at Peking University observed similar patterns in a 2024 cohort study involving more than 50,000 adults across China. Their findings, published in Frontiers in Cardiovascular Medicine (2024), revealed that short, consistent walking sessions of 10 to 20 minutes particularly after meals improved arterial elasticity, blood pressure regulation, and endothelial function, all of which are key indicators of cardiovascular health.
In a separate investigation, scientists from the Chinese Academy of Medical Sciences, working with the Peking University Health Science Center, reported in BMJ Open (2023) that engaging in brisk walking for at least 150 minutes per week significantly lowered the risk of coronary heart disease and all-cause mortality among middle-aged adults.
Adding to this body of evidence, a 2023 meta analysis conducted by researchers from the University of Hong Kong and Peking University, and published in the European Heart Journal, reviewed data from over 400,000 participants. The analysis concluded that walking intensity and duration were far stronger predictors of longevity and cardiovascular health than total daily step count.
WHY LONGER WALKS WORK BETTER
Continuous walking helps sustain an elevated heart rate, improve oxygen delivery, and enhance blood-vessel flexibility.
Experts believe that this sustained effort boosts insulin sensitivity, circulation, and metabolic balance, benefits less likely to occur with short, stop start movement.
Cardiologists from Stanford University and the University of Lodz observed that sustained walking may “boost heart and vascular health by promoting better circulation and metabolic stability.”
While these studies are observational, showing associations rather than causation, their convergence across multiple populations reinforces one key message: the quality and consistency of movement matter far more than an arbitrary number.
EXTRA BENEFITS: A BOOST FOR YOUR MIND AND METABOLISM
Beyond cardiovascular benefits, shorter but structured walks can improve mood, stress, and metabolism:
• Mood and Stress Relief: Regular brisk walks release endorphins and lower cortisol, reducing anxiety and improving emotional balance.
• Metabolic Support: Consistent walking enhances insulin sensitivity and increases HDL (“good”) cholesterol while lowering LDL and triglycerides.
• Better Sleep and Recovery: A gentle walk after dinner supports digestion and helps regulate nighttime blood pressure for better rest.
HOW TO INCORPORATE TWO 15 MINUTE WALKS INTO YOUR DAY
• Morning Boost: Start your day with a 15 minute walk to wake up your body and sharpen focus.
• Lunch Break Reset: Take another short, brisk walk after lunch to aid digestion and break up long sedentary hours.
• Evening Relaxation: If mornings are packed, walk after dinner it helps digestion and calms the mind before bed.
• Set Reminders: Use your phone or smartwatch to schedule walking prompts during work hours.
• Walk and Talk: Turn meetings or phone calls into walking opportunities your heart (and creativity) will thank you.
THE TAKEAWAY: QUALITY OVER QUANTITY
The 10,000 step target remains a useful motivator, but the latest science paints a more nuanced picture. Two intentional 15 minute walks. done at a steady, comfortable pace, may rival or even surpass the heart-health benefits of simply counting steps.
Your heart doesn’t track numbers; it responds to rhythm, oxygen flow, and regular challenge. In other words, it’s not about how many steps you take, but how meaningfully you move.
Two short walks a day could be your simplest prescription for a stronger heart, sharper mind, and longer life.
FAQs
1. Is 10,000 steps a day still beneficial?
Yes, but it’s not a magic number. The key is maintaining a steady pace and consistency rather than just reaching a step target.
2. Can shorter walks really improve heart health?
Yes. Studies from the UK, China, and Australia show that even two brisk 10–15-minute walks can meaningfully reduce cardiovascular risk.
3. What’s the best time to walk for heart health?
Any time that fits your routine though post meal walks, especially after lunch or dinner, help regulate blood sugar and blood pressure.
4. How fast should I walk?
Aim for a pace that slightly raises your heart rate but still allows you to talk comfortably the “talk test” pace.
DISCLAIMER
This article is for educational purposes only and should not replace professional medical advice. Consult your healthcare provider before starting or changing any exercise routine, especially if you have chronic health conditions.
CALL TO ACTION
Start today: schedule two 15 minute walks in your daily calendar. Your heart, mind, and energy levels will thank you.
REFERENCES
• Ahmadi M. et al. Walking patterns and cardiovascular outcomes: UK Biobank cohort analysis. Annals of Internal Medicine, 2025.
• Yamasa Clock and Instrument Co. The Manpo-kei Pedometer Campaign, Japan, 1964.
• Li Y. et al. Post meal walking and endothelial function in adults: A Chinese cohort study. Frontiers in Cardiovascular Medicine, 2024.
• Chen R. et al. Walking pace, duration, and mortality in Chinese adults: a multicenter cohort study. BMJ Open, 2023.
• Zhang L. et al. Walking intensity versus step count: a meta-analysis of cardiovascular and mortality outcomes. European Heart Journal, 2023. • Stanford University & University of Lodz Editorial. Continuous walking and vascular health. Annals of Internal Medicine, 2025.