Call Now 205-546-8773
Header

How Many Steps for a Healthy Heart?

How Many Steps Do You Really Need for a Healthy Heart?

We often hear that walking more is essential for maintaining good heart health. Pedometers and fitness trackers have made it easy to measure our physical activity by counting steps, but how many steps do you need for a healthy heart? Here’s what the latest research says about steps, heart health and how to be your own heart hero.

Steps vs. Time: What Matters More?

According to research published in JAMA Internal Medicine, both steps and time-based exercise can help improve heart health. Whether you focus on counting your steps or tracking the minutes of moderate-to-vigorous physical activity (MVPA), both methods have shown to be effective for cardiovascular health. It’s not about which is better; it’s about what works best for you.

Walking 6,000 to 9,000 steps per day has been associated with a 40-50% lower risk of cardiovascular disease in older adults. On the other hand, meeting the recommended 150 minutes of moderate-intensity exercise per week also provides significant heart health benefits.

Small Changes for More Steps

car

Park Farther
Adds more steps to your day.

stairs

Take the Stairs
Increases your heart rate.

walking

Take Short Walking Breaks
Step away from your task for a quick stroll.

How Many Steps for a Healthy Heart?

While the widely recognized goal of 10,000 steps per day is popular, research suggests that heart health benefits can still be achieved with fewer steps. In a study published in Circulation, it was found that for older adults, taking as few as 6,000 steps a day was associated with significantly lower cardiovascular risks. This offers flexibility, especially for those who may find it challenging to reach the 10,000-step mark.


Tracking steps is a simple, user-friendly way to monitor activity, and it might feel less overwhelming than tracking time. But remember, if you prefer time-based goals, you can still achieve similar heart health benefits.

 

Be Your Own Heart Hero

Choosing to walk more is a way to take charge of your heart health and be your own heart hero. It doesn’t matter whether you track your steps or your time. What’s important is making movement a regular part of your day. Whether it's a brisk walk around your neighborhood or an after-dinner stroll, every step counts.

Sign Up for Health Tips

Get our advice and upcoming events about weight, pain, heart and more.
Sign up for our eNewsletter

Find a Physician

Need a physician for your care?
Use our Physician Finder