Walk 15+ Minutes to Cut Heart Risk — Full Breakdown & Transcript

[00:02] walking longer is better than walking shorter. Now, we've talked about walking a lot over the course of the past several years and the importance of window, for reducing blood sugar levels, for improving blood insulin and glucose

[00:15] responses, and we now know that there is a correlation and independent association with step count and all-cause and specifically cardiovascular mortality, and this study really highlights the latter,

[00:29] walking longer over the course of 9 years is linked with a significantly lower risk and lower probability like a myocardial infarction or heart attack or other complications like a

[00:44] let's dive into it. I think this this research is always exciting for a lot of intervention that we should all be doing, and I think a lot of people just think they're good, you know, they might get their steps, but walking for longer

[00:59] appears to improve the health of the heart and the entire circulatory system. published in the journal Annals of Patterns and Risk of Cardiovascular Events and Mortality Among Suboptimally

[01:12] Events and Mortality Among Suboptimally Active Adults. And so, again, this is Active Adults. And so, again, this is data drawn from the UK Biobank dataset uh involving 33,560 persons. The median age was 62 years

[01:25] old, uh and they were tracked or followed for over 9 years. And the participants were categorized in different buckets, having shorter activity bouts under 5 minutes, having between 5 and 10 minutes of walking,

[01:40] and 10 to shorter than 15 minutes or 15 minutes or greater. Now, here's where things get really really interesting. Uh when we sort of look at the the tables and look at the incidence rate of cardiovascular complications and

[01:55] mortality and cardiovascular events, Here's kind of the the gist here. The people who walked and this is looking at at overall event rate over the course of 9 years. The event rate in people who walked for 15 minutes or

[02:08] longer was just 4.39%. So, out of 100 people, right? Only four of them over the course of 9 years had a cardiovascular event if they walked longer during their walking sessions. And and this was looked at

[02:22] compare that to the people who walked for less than 5 minutes, you know, the 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

[02:38] look at the between group differences here, it's almost triple. Okay, so if you only walk 5 minutes a day versus walking more than 50 minutes per day, uh over the course of 9 years, the

[02:54] probability the statistical probability that you will have a major adverse cardiovascular event is triple if you just do these short little 5-minute I mean, this is really really important. To kind of break this down more

[03:08] 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

[03:23] over the course of 9 years. If 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 50 minutes at a time, that's about 8% event rate over the out

[03:39] of 100 individuals. Now, if you move for 50 minutes or more, that drops the risk of of having a major adverse cardiovascular event um to just 4% or four out of 100 people. So, we know that cardiovascular disease is

[03:55] and mortality here in the US and globally. So, the simplest way to reduce your risk of cardiovascular disease is just to walk, but also walk for longer periods of time. As the study found, if you walk for 15

[04:08] sessions, that will literally cut your risk of having a major adverse cardiovascular event over time by about threefold. And so, that And that's really important. The conclusion, again, this is a high-impact journal here,

[04:23] Annals of Internal Medicine. Suboptimally accumulated most of their daily steps in longer bouts had lower mortality and cardiovascular disease risk than those who accumulated most steps in shorter

[04:37] 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

[04:50] 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 it appears that the kind of the sweet spot is 15 minutes or more during your

[05:04] thoughts? Let me know in the comment section below. If you need uh any other walking-related advice or videos, I will link those in the cards here. We've done morning I was actually at a conference in Vegas and and before everything

[05:19] and just walked 3 miles. It was like really easy and and felt amazing all day, even though I continued to walk. So, um walking is medicine, and we sharing this with a friend if you resonated with this video. We'll catch

[05:33] resonated with this video. We'll catch you on a future one down the road.