The researchers say how you walk matters – not just how much. Walking for longer at a time, even if you don’t walk much overall, appears to help your heart.
Simple changes, like setting aside time for a longer walk, could make a big difference, they suggest.
Co-lead researcher Prof Emmanuel Stamatakis said: “We tend to place all the emphasis on the number of steps or the total amount of walking but neglect the crucial role of patterns, for example ‘how’ walking is done.
“This study shows that even people who are very physically inactive can maximise their heart health benefit by tweaking their walking patterns to walk for longer at a time, ideally for at least 10-15 minutes, when possible.”
Prof Kevin McConway, emeritus professor of applied statistics at the Open University, said while the study shows a link between walking and better heart health, it doesn’t prove that walking directly causes the improvement.
The NHS, external recommends 150 minutes of moderate activity a week, like brisk walking, ideally spread out evenly across the week.
Older adults over 65 should try to move every day, external, even if it’s just light activity around the house, the advice says.
Emily McGrath, senior cardiac nurse at the British Heart Foundation, said: “Exercise helps everyone live a happier and healthier life. If you have heart and circulatory disease, it can help you manage your condition and make you feel better overall.
“You may find it hard to be more active at first, but as time goes on it’ll get easier as your body gets used to the activity. You may only notice small improvements at first, but it all adds up and counts towards keeping your heart healthy.”