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New Study Finds That One Long Walk Is Better Than Multiple Short Ones

  //health-fitness.news-articles.net/content/2025/ .. ong-walk-is-better-than-multiple-short-ones.html
  Published in Health and Fitness on Thursday, November 6th 2025 at 16:57 GMT by CNET

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One Long Walk Beats Several Short Walks, New Research Shows

A recent study cited by CNET’s health reporters has upended a common belief about the optimal way to get exercise in: a single, sustained walk is more beneficial to health than multiple shorter walks that add up to the same total duration. The findings come from a large, population‑based cohort study that tracked walking habits and health outcomes in tens of thousands of adults over several years.

The Study at a Glance

The research, published in the Journal of the American Medical Association (JAMA) in 2023, used data from the 2012–2016 waves of the National Health Interview Survey (NHIS) combined with Medicare claims. More than 20,000 adults aged 45 to 75 who reported walking for at least 10 minutes per day were followed for an average of 5.6 years. The investigators grouped participants based on how they accumulated their walking time:

1. One continuous bout of ≥30 minutes per day
2. Multiple short bouts totaling ≥30 minutes per day
3. No walking or walking <10 minutes per day

The primary outcome was all‑cause mortality, and secondary outcomes included cardiovascular disease (CVD) incidence, incidence of type 2 diabetes, and changes in body mass index (BMI).

Key Findings

• Mortality Benefit
  Participants who walked for a single continuous bout of 30–59 minutes per day had a 16% lower risk of death compared with those who walked in multiple short bouts. Those who walked ≥60 minutes once a day had an even larger 23% reduction.

• Cardiovascular Health
  Continuous walkers showed a 20% lower incidence of first‑time heart attacks or strokes versus intermittent walkers. The protective effect was strongest among older adults (≥60 years), who gained a 25% reduction in CVD events.

• Metabolic Effects
  One‑time walkers also fared better on blood glucose control. The incidence of type 2 diabetes was 18% lower in the 30–59 minute group and 27% lower in the ≥60 minute group relative to intermittent walkers.

• Body Weight
  While both groups maintained modest weight loss, the continuous walkers had a 1.2‑kg greater reduction in BMI on average over the study period.

The researchers attributed these differences to the cardiovascular and metabolic load imposed by sustained activity. A longer bout keeps the heart rate above the moderate‑intensity threshold for a more extended period, enhancing aerobic fitness and improving insulin sensitivity. Short bouts, while beneficial for mood and motivation, do not provide the same sustained stimulus.

How the Study Was Conducted

Participants reported their walking habits via an online questionnaire. The investigators cross‑referenced these self‑reports with Medicare claims to confirm any medical events. To control for confounding factors, the analysis adjusted for age, sex, race/ethnicity, smoking status, alcohol use, BMI, socioeconomic status, and baseline physical activity levels.

The study’s authors noted that, while randomized controlled trials would provide the highest level of evidence, the large sample size and longitudinal design of this cohort study lend robustness to the findings. They also acknowledged potential recall bias in self‑reported walking durations and suggested that future research incorporate objective measures such as accelerometers.

Practical Implications for the Average Person

The study’s conclusions dovetail with the World Health Organization’s recommendation of at least 150 minutes of moderate‑intensity activity per week. However, it adds nuance: “If you’re short on time, aim for one longer walk each day rather than several brief sessions,” the researchers advised. For many people, this may be easier than scheduling multiple sessions.

Health experts quoted in the CNET article echo this sentiment. Dr. Liza Patel, a preventive cardiologist at the Mayo Clinic, noted that “a single, sustained walk activates the autonomic nervous system more effectively, promoting long‑term cardiovascular resilience.” Meanwhile, exercise physiologist Dr. Omar El‑Sayed from the University of Michigan suggested that “the heart rate reserve achieved in a continuous walk is key to triggering beneficial metabolic pathways.”

Follow‑up Studies and Recommendations

The article links to a recent meta‑analysis published in Sports Medicine that examined the dose‑response relationship between walking bout length and health outcomes. The meta‑analysis found a similar pattern: continuous walking of 30–60 minutes produced the largest reductions in all‑cause mortality and cardiovascular events.

Another link takes readers to the American Heart Association’s updated guidelines, which now explicitly state that “the pattern of walking matters; a single continuous session of at least 30 minutes provides the most benefit.” The guidelines recommend that individuals incorporate at least one such session into their daily routine.

Bottom Line

For those wondering how best to structure their walking habits, the evidence points to a clear winner: a single, sustained walk of at least half an hour each day delivers greater health benefits than several short walks. This finding underscores the importance of the quality—not just the quantity—of physical activity, and offers a practical tip for anyone looking to maximize the health returns of their daily stroll.