How Many Steps to Take for Heart Health
Walking is excellent for your heart.
But how much do you need to do to really make a difference?
The standard step count for heart health is considered 10,000 steps daily.
It’s a daunting number for many folks. If this is you, it could cause you to quit before you’ve even started.
Well, I’ve got great news. Your walking goals just got a LOT easier…
Recent research reveals getting less than HALF of that standard 10,000 steps can give you DRAMATIC heart benefits.
For the study, a group of female volunteers over 63 wore motion trackers for up to seven consecutive days to obtain their average daily step count.
They were then followed for about seven and a half years.
The women who walked just 3,600 steps daily had a 25 to 30 percent lower risk of heart failure.
For reference, that’s about the average number of daily steps adults take, about 1.5-2 miles.
Now, to be clear, I’m NOT discouraging you from moving MORE than that. In fact, as expected, the study confirmed the more movement you get, the better off you are.
- For every 70 minutes spent doing light-intensity movements, such as household chores or caregiving, there was a 12 percent lower risk of developing heart failure.
- And for every 30 minutes spent doing moderate to vigorous exercises, like walking, climbing stairs, or doing yard work, there was a 16 percent lower risk.
On the flip side, for every hour and a half of sedentary time, there was a 17 percent HIGHER risk of heart failure.
The bottom line is, you don’t have to move nearly as much as you’ve been led to believe—or at nearly the intensity—to gain BIG heart benefits.
In other words, no excuses. It’s time to get moving.
P.S. ALERT… this medicine cabinet staple sends heart failure risk rising.
SOURCE:
LaMonte MJ, LaCroix AZ, Nguyen S, et al. Accelerometer-Measured Physical Activity, Sedentary Time, and Heart Failure Risk in Women Aged 63 to 99 Years. JAMA Cardiol. Published online February 21, 2024. doi: 10.1001 /jamacardio .2023.5692
