Are 10,000 steps best for your heart? What new science says

Published: 9 September 2025

For decades, the goal of taking 10,000 steps a day has been widely promoted as a simple way to boost heart health and overall wellbeing. But is this still the magic number or are 7,000 steps enough? Find out what the latest research recommends.

Many fitness trackers and apps set 10,000 steps per day as the default goal. But for many of us, this may feel like a daunting target. 

The exact source of the 10,000 steps number is hard to confirm. Articles suggest it originates from a 1960s Japanese marketing campaign for a pedometer (a step counter) rather than scientific evidence. The 10,000 steps goal became popular as a general fitness benchmark, but new research advises us to reconsider this number.

Fitness trackers and apps now encourage you to personalise your step targets or select a default goal that automatically adjusts based on your actual activity level. But the question is – where to start?

What does the latest research reveal?

New evidence sheds fresh light on the step counts associated with heart and overall health benefits. A major 2025 study in The Lancet Public Health looked at tens of thousands of adults worldwide and found meaningful health benefits from taking 7,000 steps a day.

Walking 7,000 steps reduced the risk of cardiovascular disease (any disease of the heart and blood vessels) by 25% and the risk of dying from any cause by 47%, compared to 2,000 steps daily.

The benefits for heart disease continue to increase if you walk more than 7,000 steps a day. But for other health conditions the benefits increase more slowly beyond 7,000 steps and plateau around 10,000 daily steps.

Walking pace matters less than the total number of daily steps. Current evidence shows that taking more steps each day is the proven way to get health benefits. 

What does this mean for your daily routine?

• Every step counts. Even small increases from 2,000 to 4,000 steps a day can help improve your health. 
• More steps are better, but you don’t need to hit 10,000 every day. 
• 7,000 daily steps will give you most of the heart and health benefits.
• Each extra 1,000 steps beyond 7,000 helps reduce health risks, but the benefits increase at a slower rate.
• Walking pace is less important than total steps. Moving more often in your day is key.

Daily steps vs 30 minutes of activity 

The Heart Foundation recommends a minimum of 150 minutes (2.5 hours) of moderate-intensity physical activity each week to improve your heart health and your overall health. That works out at around 30 minutes a day, five days a week. 

So how does that compare to aiming for a set number of steps?

For a start, both are good benchmarks for heart health and have proven benefits like lowering your risk of coronary artery disease, high blood pressure and high cholesterol.

If you don’t have a fitness tracker or prefer not to count steps, focusing on moderate-intensity activity for 30 minutes daily is an excellent and accessible alternative. 

Moderate-intensity activity makes your heart beat faster and you breathe harder but should still be able to talk. 

Conversely, using a step goal can help you monitor your total movement throughout the day, including light activity like cooking, hanging out washing, mowing the lawns or walking to your car.

The key message is this: whether you’re aiming for 7,000 steps or 30 minutes of moderate activity, the important part is sitting less and moving more. Both approaches promote a healthier heart and improve your quality of life.

For those with heart or health conditions

Talk to your doctor before you start if you: 

• have a chronic heart or health condition 
• are recovering from a heart event 
• haven’t exercised for a while. 

Ask them for advice on the type of activity you could do and how much you should do.

In this case it’s better to start with a lower target and increase your daily steps over time. Any progress will improve your heart health.

Ask your doctor about exercise-based cardiac rehabilitation programmes if you’ve had a heart event or surgery or been diagnosed with a heart condition. Alternatively, your doctor, nurse or pharmacist can refer you to the Green Prescription service for support with healthy eating and exercise programmes, where available. 

Why walking matters for your heart

Walking is simple, free and accessible for almost everyone. It helps maintain healthy blood pressure, cholesterol and weight, which all help reduce your risk of heart disease. Regular walking also benefits mental health and your physical health overall.

There are lots of ways to include activity in your day – it doesn’t have to be “exercise”. Daily steps can come from everyday activities, such as vacuuming, mowing the lawns or walking to the shops.

The long-held 10,000 steps goal is a helpful guide but not a rigid rule. It’s best to choose a target that fits easily into your daily routine, rather than setting a goal which is hard to achieve. The latest science shows that your heart and overall health can benefit from around 7,000 steps per day. Even moving a little more than you do today is a step in the right direction.

So, put on your walking shoes, aim for 7,000 steps or more if you can, and enjoy the journey toward a healthier heart.