New studies from the British Journal of Sports Medicine, The Lancet and the WHO show: It is not the number of steps that matters most, but the duration of each walk. Those who integrate one longer walking rhythm into their daily routine protect their heart, may live longer – and also support their mental wellbeing.
The myth of 10,000 steps
Ten thousand steps – this number has been regarded for decades as the magic benchmark for an active lifestyle. But current research shows that this rule is not based on science, but on a Japanese marketing campaign from 1965 that promoted a pedometer. Since then, the target has taken on a life of its own – without sufficient scientific justification.
A large 2025 study published in the Annals of Internal Medicine examined 33,560 adults from the UK Biobank who averaged no more than 8,000 steps per day. The central finding: It was not the total number of steps that determined cardiovascular health risk, but how long the individual walking bouts lasted. People who accumulated their steps in longer, uninterrupted bouts of at least 10 to 15 minutes had a significantly lower risk of cardiovascular disease and lower all-cause mortality compared with those who accumulated the same number of steps in short intervals.
Longer walks, longer life
One of the most important recent studies – published in the British Journal of Sports Medicine by Veerman et al. (2025) – examined the relationship between physical activity and life expectancy. The findings are notable:
- The most active group lived an average of 5.3 years longer than the least active group among US adults aged 40 and over.
- For the least physically active people, the gain from each additional hour of walking was greatest: one extra hour of daily movement could add several years to life expectancy.
- The health benefits are greatest among those who have been the least active so far.
At the same time, an international study in The Lancet in January 2026 by Ekelund et al., involving more than 135,000 adults, showed that as little as five additional minutes of moderate movement per day can reduce mortality risk by around 6 percent in people with low activity levels. Small steps, measurable effects.
Why duration matters
The mechanism behind this is physiologically well understood. The body needs around 10 to 15 minutes to switch from short-term energy reserves to the burning of fatty acids. Only then do heart rate and blood pressure stabilise in a range that supports long-term health. The anti-inflammatory effects that help protect the cardiovascular system over time also begin only after a certain duration.
In short: the body needs time to shift into “walking mode” – and very short walking bouts do not fully achieve this.
Walking and mental health: what the WHO says in 2026
In January 2026, WHO Europe published a comprehensive review on the influence of active mobility on mental health: “Promoting mental health through cycling and walking: a win-win approach for health and sustainability.” The findings are clear:
- Regular walking has been shown to reduce symptoms of anxiety and depression.
- It improves self-esteem and general mental wellbeing across all age groups.
- Even short walking bouts of 5 to 10 minutes can immediately improve mood.
The WHO describes active mobility as a “win-win approach”: it supports mental health, physical fitness and sustainability at the same time. The release of endorphins, improved oxygen supply to the brain and the interruption of repetitive thought patterns all contribute to this effect.
Creativity and cognitive performance
The idea that walking clears the mind is a common everyday experience – and it is scientifically supported. Researchers at Stanford University showed that walking increases creative thinking, specifically divergent thinking, by an average of 60 percent, regardless of whether people walk outdoors or on a treadmill. Increased oxygen flow to the brain also sharpens concentration and may reduce the risk of age-related cognitive decline.
Metabolism and blood sugar
Walking has effects that go far beyond calorie expenditure:
- A five-minute walk every 30 minutes can reduce post-meal blood sugar spikes by almost 60 percent.
- Regular walking improves insulin sensitivity – a key protective factor against type 2 diabetes.
- Short walking bouts can effectively lower blood pressure – comparable to the effects of a moderate training programme over several months.
Five strategies for more walking time in everyday life
- Use small time windows: even 5 to 10 additional minutes of walking per day measurably reduce mortality risk, especially in people with low activity levels.
- Make lunch breaks active: a 15-minute walk after eating helps regulate blood sugar and supports concentration in the afternoon.
- Introduce walking meetings: meetings while walking combine productivity with movement and can encourage creative problem-solving.
- Deliberately choose longer routes: getting off one stop earlier or parking the car farther away are small decisions with meaningful effects.
- Walk together: walking with friends or colleagues increases motivation and turns movement into a social activity.
Conclusion: count less, walk longer
Current research frees us from rigid step targets. What matters is not reaching a specific number, but the duration and regularity of movement. Anyone who integrates one longer walk into daily life – whether a 15-minute walk after lunch or an evening walk – supports their heart, metabolism and mental wellbeing at the same time. No expensive devices or special prior knowledge are required. Only the willingness to start walking.
Official sources & studies:
Del Pozo Cruz B, Ahmadi M, Sabag A, Saint Maurice PF, Lee IM, Stamatakis E. Step accumulation patterns and risk for cardiovascular events and mortality among suboptimally active adults. Annals of Internal Medicine. 2025;178(12):1718. DOI: 10.7326/ANNALS-25-01547
Veerman L, Tarp J, Wijaya R, Wanjau MN, Möller H, Haigh F, Lucas P, Milat A. Physical activity and life expectancy: a life-table analysis. British Journal of Sports Medicine. 2025;59(5):333–338. DOI: 10.1136/bjsports-2024-108125 · PubMed
Ekelund U, Tarp J, Sanchez-Lastra MA et al. Deaths potentially averted by small changes in physical activity and sedentary time: an individual participant data meta-analysis of prospective cohort studies. The Lancet. 2026. DOI: 10.1016/S0140-6736(25)02219-6 · Pressemitteilung Karolinska Institutet
WHO Regional Office for Europe. Promoting mental health through cycling and walking: a win-win approach for health and sustainability. Copenhagen: WHO; 2026. WHO/EURO:2026-12905-52679-81719. who.int · PDF
Oppezzo M, Schwartz DL. Give your ideas some legs: The positive effect of walking on creative thinking. Journal of Experimental Psychology: Learning, Memory, and Cognition. 2014;40(4):1142–1152. DOI: 10.1037/a0036577 · Stanford News
