10,000 Steps or 15 Minutes? Science Reveals How Walking Saves Lives
A British study has shown that walking for 10 to 15 continuous minutes every day can significantly reduce the risk of heart disease and premature death.
The risk of cardiovascular events was 4% for those who walked for longer durations, as compared to 9% for those who walked for shorter durations (less than five minutes), according to the study that included over 33,000 participants.
The Sputnik website reported this research. See Also: Average lifespan of public in Saudi Arabia climbs
Dr. Matthew Ahmadi, from the University of Sydney, explained that people don’t need to reach 10,000 steps a day to see health benefits.
He said that adding one or two short walks of 10–15 minutes each at a comfortable pace can make a big difference, especially for people who are usually inactive.
A 15-Minute Walk Could Save a Life
Another large study has confirmed that a simple, low-cost habit such as walking briskly for 15 minutes daily could potentially save lives.
Researchers analyzed data from 79,856 participants of different races and economic backgrounds over 16 years, according to Russia Today.
A 20% reduction in the risk of premature death was observed in those who walked vigorously for fifteen minutes daily as compared to those who did not walk regularly.
The study also indicated that regular walking helps prevent cardiovascular diseases through the following mechanisms:
➤ Improving heart function,
➤ Lowering blood pressure,
➤ Supporting weight control, and
➤ Reducing the main causes of heart disease.
Dr. Wei Cheng, the research team leader, said that the findings prove how simple physical activity, such as brisk walking, can be a powerful tool against early death. He described it as “an important message of hope. Recommend: Minister of Human Resources approves new rules for expat labor outsourcing via Ajeer
10,000 Steps a Day Can Lower Cancer Risk
In another major study involving more than 85,000 people in the United Kingdom, scientists discovered that daily walking is linked to a lower risk of developing 13 different types of cancer.
To keep track of their step count and activity level throughout the day, participants sported activity monitors.
The more steps people took, independent of walking pace, the lower their risk of cancer, according to researchers who monitored them for 6 years.
Here’s what the data showed:
🔹 5,000 steps/day – benefits begin to appear.
🔹 7,000 steps/day – cancer risk drops by 11%.
🔹 9,000 steps/day – risk drops by 16%.
🔹 Above 9,000 steps/day—benefits stabilize, and further reductions are small.
These findings support the popular goal of 10,000 steps per day, not only for general health but also for cancer prevention.
While brisk walking was associated with a lower cancer risk, the researchers observed that total walking time was more significant than walking speed. Trending: Saudi Arabia enforces localization on 44 professions in the private sector
The study focused on 13 cancer types, including:
🔘 Esophageal, liver, lung, kidney, and stomach cancer
🔘 Endometrial cancer
🔘 Myeloid and myeloma cancers
🔘 Colon, head and neck, rectum, bladder, and breast cancer
During the six-year follow-up, only 3% of participants developed one of these cancers.
The most common were colorectal and lung cancer in men, and breast, colon, endometrial, and lung cancer in women.
In general, being more active was linked to a lower risk of six major cancers: stomach, bladder, liver, endometrial, lung, and head and neck cancers.
Ministry of Health: 6 Key Benefits of Walking 30 Minutes Daily
The Saudi Ministry of Health has also highlighted the health benefits of daily walking. Most Viewed: Saudi Arabia launches Aritifical Intelligence Physician
Through its account on the X platform, the Ministry stated that walking for 30 minutes a day provides several advantages for both the body and mind, including:
1. Improving heart health
2. Enhancing sleep quality
3. Boosting concentration and memory
4. Strengthening muscles and bones
5. Reducing stress and anxiety and improving mood
6. Helping with weight control and calorie burning
Summary
Multiple global studies confirm that walking—even for short periods—offers major health benefits.
A daily 10–15 minute walk can lower the risk of heart disease and early death, while walking up to 10,000 steps helps prevent several types of cancer.
In addition, walking 30 minutes daily improves physical fitness, mental health, and overall quality of life. Read: Saudi TGA enforces tougher rules on taxis
Experts agree: simple, consistent movement is one of the most effective and accessible ways to live longer and stay healthier.
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