How many steps to a healthy heart?

Friday, January 17, 2025

If you ask someone how many steps you should strive for each day, chances are they’ll say 10,000. This number (about five miles) has been the gold standard for decades, recommended by fitness apps, exercise trackers.

The truth? You canwalk far less than five miles a day and improve your cariovascular health.

What exercise does for your heart

Physical activity is one of the best things you can do for your heart. Regular exercise, including walking, can:

Help you maintain your weight
Lower your blood pressure
Lower your cholesterol
Reduce your Type 2 diabetes risk
Improve your cardiovascular circulation

“A heart-healthy lifestyle means making exercise part of your routine,” says Pamela Maur, M.D, cardiologist in Humboldt County. “While moderate-intensity exercise is a great way to strengthen your heart, simply taking the time to walk every day can also significantly lower your risk of cardiovascular disease.”

So, how many steps do you really need for a healthy heart?

There isn’t a one-size-fits-all number.

“If you’re not walking or getting much physical activity regularly, the most important thing you can do is start,” says Maur. “For some people, that may mean walking 30 minutes a day, five days a week. For others, that may mean simply being intentional about moving your body more. For many people, 10,000 steps a day is not a realistic, long-term goal. To truly change your lifestyle, you need to start small and build.”

Several studies have also shown that fewer than 10,000 steps can significantly impact cardiovascular health. In 2021, a study that appeared in Nutrition, Obesity, and Exercise followed 2,110 adults for more than 10 years. Those who achieved at least a 7,000-step count daily had a lower mortality risk.

So while there is no one-size-fits-all magic number, we do know counting steps works.

“Tracking steps provides valuable data,” Maur says. “If you track your steps and realize you’re more sedentary than you thought, you can consciously increase your step count. Just doubling your steps can significantly impact on your heart health.”

Make a personalized plan to improve your heart health

If you’re averaging fewer than 7,500 steps per day, increasing your step count can have a positive effect on your heart health. Wearables such as clip-ons, watches, rings and arm bands can accurately track your steps. You also can download apps to track your daily steps on your smartphone.

Once you track your steps for a few weeks, you’ll have enough data to create a personalized plan for how to increase your step count moving forward. For example, say you average 4,000 steps per day. A goal could be adding 250 steps per week. Or you could aim to increase your step count by 20 percent each week.

When creating a plan to increase your step count, factor in your overall health, your cardiovascular health, any additional changes you plan on making to your lifestyle (such as eating a more balanced diet, quitting smoking and reducing stress), how much time you have, and more. It’s important to be realistic in your goals. For example, if you have a bad knee, you may have more success making changes to your diet to improve your heart health versus increasing your step count significantly. Your primary care provider can be a key partner in creating an effective program with a high chance of success.

10 ways to step it up

If you decide it’s just not possible to carve out time to walk, find creative ways to incorporate more steps throughout the day. Here are some ideas:

Park far away from stores and your workplace.
Walk around the room while talking on the phone.
Make it a habit to walk after dinner.
Walk while waiting – for example, during your child’s soccer practice.
Skip the drive-thru and park and walk inside instead.
Don’t try to carry everything (groceries, laundry, etc.) in one trip – more trips equals more steps.
At the grocery store or the mall, walk the perimeter first and then shop.
Take the stairs instead of the elevator.
Consider investing in a treadmill or listening to a podcast while walking around your house.
Take a break from work with a quick power walk.

“Increasing your step count throughout your day not only benefits your heart,” Maur says. “With each new step, you’re strengthening your muscles, bones and immune system. You are reducing stress and improving your mood. And you will likely experience increased energy levels and better sleep. So, leash up your dog. Dance with your kids. Take a quick walk around the block. Your heart, body and mind will be better for it.”