Walking is among the best exercises for your heart. One of the simplest and most effective workouts, the age-old physical activity can improve blood circulation, lower blood pressure and reduce stress, improving several parameters of the cardiovascular health. While walking is good for your heart, is there a science-backed number of steps that is considered best for your cardiovascular health?
Studies have established the effectiveness of walking for reducing cholesterol, lowering blood pressure, alleviating stress levels, according to scientists. All you want to know about the perfect step count for your heart.
The right number of steps for your heart as per science
A study published in the Lancet Public Health found that compared to those who walked 2,000 steps a day, achieving 7,000 daily step count was linked to a 25% lower risk of cardiovascular disease and a 47% reduction in overall risk of dying. Walking beyond 7K steps increased the benefits only marginally.
A study published in European Journal of Preventative Cardiology found that walking even 2,337 steps a day could start to reduce the risk of dying from heart and circulatory diseases. On the other hand walking at least 3,867 steps reduced the risk of dying from any cause.
Every extra 1,000 steps a day could lead to 15 per cent reduction in the risk of dying, found the researchers. The study further found that for people with the age 60 and over, the biggest improvement in health was seen when they took 6,000 to 10,000 steps, while for the younger age group, 7,000 and 13,000 steps was the range that was considered most useful.
What works for you may not work for others
“There is no magic number when it comes to steps — whether 7,000 or 10,000. What truly matters is understanding your body and your heart’s health. For healthy individuals, gradually building up to 10,000 steps is safe and beneficial. But for those with conditions like diabetes, high cholesterol, or heart disease, the target may be different, sometimes closer to 7,000 steps. The focus should always be on a gradual, supervised increase in activity that matches your individual health profile, rather than chasing a fixed number,” says Dr. Rahul Sharma, Additional Director – Cardiology, CK Birla Hospitals, Jaipur.
10K vs 7K steps: Almost the same benefits
Experts says walking 7,000 steps and 10,000 steps has the same benefits for heart health.
“When we compare 7000 versus 10000 steps, studies show that both provide almost the same cardiovascular benefits. The protective effects tend to plateau after about 7000 steps, which means going beyond that does not significantly improve heart health. From a practical standpoint, 7000 steps per day is more realistic and achievable, while still offering strong protection against heart disease,” says Dr Waseem Nadaf, Consultant Cardiologist Altius hospitals, HRBR layout, Bengaluru
Consistency is the key
The cardiovascular system benefits best from consistency at moderate levels of exercise, and much of the health benefits are derived from people becoming active from sedentary levels.
“While adding additional steps may offer some modest benefit with very preconditioned individuals, the difference between 7,000 and 10,000 steps is less important than continuing daily physical activity. For most patients, engaging in 7,000 steps a day would be a safe, effective, and clinically significant target for keeping hearts healthy,” says Dr. Lalukota Krishna Mohan, Director and Sr. Interventional Cardiologist, CARE Hospitals, Hitech City, Hyderabad.