# Walk This Long Per Day and Slash Heart Disease Risk by 300% (33,000-Person Study) ## Метаданные - **Канал:** High Intensity Health - **YouTube:** https://www.youtube.com/watch?v=aTQwEpq6orE - **Дата:** 08.02.2026 - **Длительность:** 5:35 - **Просмотры:** 82,161 ## Описание A new study finds walking 10,000 steps daily significantly reduces the risk of developing obesity, depression, sleep apnea and more. Stop buying creatine made in China! 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Now, we've talked about walking a lot over the course of the past several years and the importance of walking, particularly in the postmeal window, for reducing blood sugar levels, for improving blood insulin and glucose ### [0:15](https://www.youtube.com/watch?v=aTQwEpq6orE&t=15s) Longer Walks = Lower Heart Disease Risk responses. And we now know that there is a correlation, an independent association with step count and all cause and specifically cardiovascular mortality. And this study really highlights the latter. cardiovascular mortality and how walking longer over the course of nine years is linked with a significantly lower risk and lower probability of having fatal cardiovascular outcomes like a myocardial inffection or heart attack or other complications like a stroke. And so let's dive into it. I think this ### [0:45](https://www.youtube.com/watch?v=aTQwEpq6orE&t=45s) It’s Not Just Steps: Duration Matters research is always exciting for a lot of people because walking is an intervention that we should all be doing. And I think a lot of people just go out and do a quick walk and they think they're good. you know they might get their steps but walking for longer appears to improve the health of the heart and the entire circulatory system. The title of this paper again published in the journal Annals of internal medicine is step accumulation patterns and risk of cardiovascular events and ### [1:10](https://www.youtube.com/watch?v=aTQwEpq6orE&t=70s) Study Setup (33,560 people / 9-year follow-up) mortality among suboptimally active adults. And so again this is data drawn from the UK bioank data set uh involving 33,560 persons. The median age was 62 years old. Uh and they were tracked or followed for over 9 years and the participants were categorized in different buckets having shorter activity bounce under 5 minutes having between 5 and 10 minutes of walking and 10 to shorter than 15 minutes or greater. Now here's where things get really interesting. uh when we sort of look at the tables and look at the incidence rate of cardiovascular complications and mortality and cardiovascular events. ### [1:57](https://www.youtube.com/watch?v=aTQwEpq6orE&t=117s) Results: Cardiovascular Event Rates by Walk Length Here's kind of the gist here. The people who walked and this is looking at an overall event rate over the course of 9 years. The event rate in people who walked for 50 minutes or longer was just 4. 39%. So out of 100 people, right, only four of them over the course of nine years had a cardiovascular event if they walked longer during their walking sessions. And this was looked at daily. Now compare that to the people who walked for less than five minutes. You know, the person who's like, "Oh my gosh, I got to sit down. I've been walking for 5 minutes. My knees hurt. My back hurts. I I'm exhausted. " Uh 13 out of 100 people had a cardiovascular event in that group over the course of 9 years. So when you look at the between group differences here, it's almost triple. Okay? So if you only walk five minutes a day versus walking more than 15 minutes per day, uh over the course of 9 years, the probability, the statistical probability that you will have a major adverse carvascular event is triple if you just do these short little five minute walks. And so I think ### [3:02](https://www.youtube.com/watch?v=aTQwEpq6orE&t=182s) Clear Breakdown: 4% vs. 13% Risk this is really important to kind of break this down more succinctly to help you better understand the significance of this. I think it's really significant. After about 9 years, people who moved more often had healthier hearts. If someone only moved for less than 5 minutes at a time, about 13 out of 100 people had heart problems over the course of 9 years. If you move between 5 and 10 minutes at a time and about the event rate over time would be 11 out of 100. Now if you move between 10 to 15 minutes at a time that's about 8% event rate over the out of a 100 uh individuals. Now if you move for 15 minutes or more that drops the risk of uh having a major adverse cardiovascular event um to just 4% or four out of 100 people. So we know that cardiovascular disease is the leading cause of premature morbidity and mortality here in the US and globally. ### [3:59](https://www.youtube.com/watch?v=aTQwEpq6orE&t=239s) Why Longer Walks Improve Heart Health So the simplest way to reduce your risk of cardiovascular disease is just to walk, but also walk for longer periods of time. As a study found, if you walk for 15 minutes or more during your walking sessions, that will literally cut your risk of having a major adverse cardiovascular event over time by about threefold. And so that I think that's really important. The conclusion again this is a high impact journal here annals uh of internal medicine suboptimally active adults who accumulated most of their daily steps in longer bouts had lower mortality and cardiovascular disease risk than those who accumulated most steps in shorter bouts. Now from a time perspective walking for 15 minutes versus walking under five you know you're really you're out there walking anyway. Why not just make the walk a little bit longer? And so that's what the research really shows. And so we've reviewed several studies showing that three 15-minute walks is actually more effective than one steady state 45minute walk. So it appears that kind of the ### [5:00](https://www.youtube.com/watch?v=aTQwEpq6orE&t=300s) The Daily Strategy: Three 15-Minute Walks sweet spot is 15 minutes or more during your walking sessions. Um so what are your thoughts? Let me know in the comments section below. If you need uh any other walking related advice or videos, I will link those in the cards here. We've done so many videos on walking. Uh yesterday morning I was actually at a conference in Vegas and before everything started I just went out on the strip and just walked three miles. It was like really easy and felt amazing all day even though I continued to walk. So um walking is medicine and we should help spread the good word by sharing this with a friend if you resonated with this video. We'll catch you on a future one down the --- *Источник: https://ekstraktznaniy.ru/video/17275*