For years, 10,000 steps a day has been the golden rule of good health. But new research shows the heart-healthy benefits of walking actually kick in much sooner.
Sheharyar Ali, MD, a cardiologist with HonorHealth Heart Care, breaks down what science says about this magic number — and why it isn’t so magical after all.
Small steps, big wins
The 10,000-step target originated with a 1960s pedometer brand, not a doctor’s recommendation. “You can actually see meaningful improvements in heart health, longevity and overall wellness by walking as little as 2,300 to 4,000 steps a day,” says Dr. Ali. “You just need to get moving.”
Even at the bottom of that range, you can lower your risk of death from heart disease. With every thousand extra steps you take, your risk continues to go down. And at just 4,000 steps, you’re already making major strides toward better heart health.
Why movement matters
Walking is one of the simplest, most effective ways to protect your heart. It helps lower blood pressure, reduce cholesterol, improve circulation, manage weight and lift your mood — all without any special equipment or training.
Unlike intense workouts that can be hard to stick with, walking is sustainable and safe for most people. Plus, it's a great way to clear your mind, enjoy nature or catch up on a podcast.
Simple ways to step it up
Busy schedule? No problem. You don’t need a gym membership or a full hour to get your steps in. “Walk the dog, pace while you talk on the phone, park at the far end of the lot or do a few laps around the house during commercials,” Dr. Ali suggests. “It all counts.”
If your job involves sitting at a desk all day, a general rule of thumb is to get out of your chair every 30 minutes and walk for 100 seconds.
If you’re already hitting 6,000 or 7,000 steps a day, keep it up. The health benefits continue to grow as you get more steps — especially for adults over 60 — though they do eventually level off. The key is finding a step count that works for your lifestyle.
Start where you are
The goal is progress, not perfection. Every step counts, and even small amounts of movement add up over time. Start small and celebrate your wins. Because when it comes to heart health, every step forward matters.
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