If you ask someone how many steps you should strive for each day, chances are they’ll say 10,000. This number, which is about five miles, has been the gold standard for decades, recommended by fitness apps, exercise trackers and the media.
The truth? Fewer than 10,000 steps a day (in some cases, far fewer) can improve your heart health.
Learn why a 10,000-daily step count has become the norm, how many daily steps you really need and creative ways to get more steps in each day.
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 Rishi Kaushal, M.D., interventional cardiologist at Providence Little Company of Mary Medical Center. “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?
While there isn’t a one-size-fits-all magic number, we have some science-backed guidelines you can follow.
“If you’re not walking or getting much physical activity regularly, the most important thing you can do is start,” says Dr. Kaushal. “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.”
The U.S. Department of Health and Human Services, Office of Disease Prevention and Heart Promotion recommends doing some sort of moderate-intensity aerobic-style activity 150 minutes per week, or 30 minutes five days a week. This may leave you wondering if counting steps truly is enough.
A study published in JAMA Internal Medicine in 2019 followed 16,741 women who wore accelerometers for four years. Lower mortality rates were associated with more steps for older women but leveled out at about 7,500 steps. The study also compared women who averaged 4,400 steps per day with women who averaged 2,700 steps per day. Those who achieved the higher step count (still nowhere near 10,000) had a 41 percent reduction in mortality compared to those who averaged the lower step count per day.
Several studies since then 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 this: Counting steps works.
“Tracking steps provides valuable data,” Dr. Kaushal 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.
20 smart ways to step it up
If you decide it’s just not possible to find 30 minutes to walk, try to find creative ways to incorporate more steps throughout the day instead of finding a chunk of time to walk. 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.
- Set up weekly chats and walks with friends.
- Get off the bus or subway a stop early.
- Hike.
- Turn on your favorite song and dance.
- Explore new towns.
- Take the stairs instead of the elevator.
- If the weather makes walking outside difficult, 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.
- Get a dog or volunteer to walk a dog.
- Be a tourist in your own town – walk around museums, zoos, nature preserves and parks.
- Purposefully spend more time walking while doing chores.
- Sign up for a charity walk, walk-a-thon or a 5K.
- Depending on where you live, walk your kids to school, a friend’s house, the park etc.
“Increasing your step count throughout your day not only benefits your heart,” Dr. Kaushal 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.”
Download the Providence app
It’s all in the app: easily stay connected with Providence and your health. With the Providence app, you can schedule appointments, have virtual visits from the comfort of your own home, get health recommendations personalized for you, access your health records and so much more. Learn more and download the app.
This information is not intended as a substitute for professional medical care. Always follow your health care professional’s instructions.
