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You don’t need 10,000 steps daily to improve heart health, says doctor
Lifestyle

You don’t need 10,000 steps daily to improve heart health, says doctor

me.sumitji@gmail.com 15 Jun 2026 5 hours ago

Aiming for 10,000 steps a day has often been seen as the gold standard for staying active. However, a Harvard-led study suggests that people may still gain significant health benefits even without hitting that daily target.

Heart Health Benefits Without Daily Targets

The research found that older women who managed around 4,000 steps on just one or two days a week had a lower risk of cardiovascular disease and premature death compared to those who were less active.

Sharing insights on the findings, Dr Shreevathsa Upadhyaya, Consultant – Internal Medicine, SPARSH Hospital, Bangalore, said the study offers a more practical way to look at physical activity. “A meaningful improvement in health does not always require ambitious fitness goals like 10,000 daily steps, which can feel overwhelming for older adults or people with busy schedules,” he said.

Weekly Volume Matters More Than Daily Routine

According to Dr Upadhyaya, the findings suggest that the overall number of steps taken during a week may matter more than following a strict daily routine. The study indicates that people who are unable to walk every day can still benefit by being active on fewer days.

Concentrating physical activity into a couple of days may provide measurable advantages, especially for those who struggle to maintain a regular exercise schedule. “Total weekly step volume matters more than a perfect daily routine, allowing people to benefit even when activity is concentrated into a few days,” Dr Upadhyaya explained.

Small Movements Make a Difference

While increasing daily steps can provide additional health benefits, even small amounts of movement can contribute to better long-term health. Regular walking can reduce prolonged sitting, improve mobility, support mental well-being and promote healthier ageing.

Dr Upadhyaya added that public health messages should focus less on rigid targets and more on achievable lifestyle changes. “Every step counts,” he said, emphasising that even occasional walks can become a valuable investment in overall health.

The findings highlight that physical activity does not have to be extreme or time-consuming to make a difference. For many people, especially older adults, building a realistic walking habit may be more sustainable than chasing a fixed daily number.

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