Research
Mixed
There is a linear dose-response relationship between walking (both pace and volume) and reduced risk of CVD and all-cause mortality, with significant benefits observed even at minimal levels (approx. 3 hours/week).
Start with a manageable goal, such as walking for 3 hours per week at a moderate pace. You will see health benefits immediately, and increasing your pace or duration will further reduce your risk of heart disease and death.
GoodSupportsHIGH confidence
Taken together these analyses provide evidence for a dose–response relationship, with the strongest effects observed at the higher walking volume/intensity.
Why this rating
Consistent findings across 18 studies, though heterogeneity exists.
Source
Walking and primary prevention: a meta-analysis of prospective cohort studies
Mark Hamer et al. · British Journal of Sports Medicine · 2007
DOI 10.1136/bjsm.2007.039974
Meta-analysis · 18 studiesCited 412×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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