If you split your daily steps into short bursts, a new study suggests you may miss some of the biggest health gains.

Researchers tracked the walking habits of more than 33,000 adults and followed their health for about eight years. They found people who took walks lasting at least 15 minutes had a lower risk of heart disease and dying prematurely from any cause than people who built up their steps in shorter bouts.

“This was particularly true for people that are mainly sedentary, so those that don’t meet the physical activity guidelines or those that sit all day long essentially, which could be most of us,” Borja del Pozo Cruz, a professor in the department of sports sciences at the European University of Madrid, told CNBC.com.

“If you walk for longer, then the impact on health will be higher (and) better.”

The study results were published in 2025 in the Annals of Internal Medicine.

Walking is one of the most accessible forms of exercise for most people. It benefits the heart and brain, and improves cardiovascular health, aerobic capacity, blood pressure, blood sugar control, metabolism, weight and mobility. It can also boost mental health, especially when people walk in nature.

Del Pozo Cruz said accumulating steps “in a sustained manner” activates cardio-protective mechanisms.

He added that shorter walks still have benefits, but they may not provide the same intensity and volume of exercise needed to match the gains from longer walks.

For people trying to build the habit, TODAY Fitness Contributor Stephanie Mansour recommends aiming for at least 30 minutes of moderate-intensity walking most days of the week. Beginners can start with 5 to 10 minutes a day and gradually increase duration and intensity.

The popular 10,000-step target can add a lot of movement to a routine, but it is “more arbitrary than science-backed,” with health benefits starting at 4,000 steps a day for some people, according to the National Institutes for Health.

Read more from NBC 5.