For years, patients have come into my office feeling a little defeated. They’ve heard the magic number — 10,000 steps a day — and they’re walking around like it’s an Olympic sport. Some are hitting 6,000 and feeling like they’ve failed. Others tell me they’re just not “steps people,” like that makes them doomed to a lifetime of couch potato guilt and heart disease.
Let me be the first to break the news: the 10,000-step goal isn’t the golden rule of heart health. In fact, it didn’t even start in medicine. It started in marketing. A Japanese pedometer from the 1960s was branded “manpo-kei,” which translates to “10,000 step meter.” The number stuck, but not because of science.
Thankfully, science is finally catching up — and it’s got good news. Recent studies have shown that the real benefits of walking kick in much sooner. You can see meaningful improvements in heart health, longevity, and overall wellness by walking as little as 2,300 to 4,000 steps a day. That’s right. You don’t need 10,000 steps to boost your heart — you just need to get moving.
The new heart-smart step count
In one large international study, researchers found that even walking 2,300 steps per day was linked to a significant drop in the risk of dying from heart disease. And every additional 1,000 steps you take drops that risk even further. By the time you hit 4,000 steps a day, you’re already reaping major cardiovascular benefits.
As a cardiologist, I love this data. Not because I want people to stop moving — but because it makes movement more achievable for the people who need it most. If 10,000 steps feels intimidating, 4,000 feels like something you can actually do. And let’s be honest: if it feels doable, you’re more likely to stick with it.
Real talk about real life
I get it — life is busy. Between work, errands, family and screen time, the idea of carving out an hour to walk can feel impossible. But here’s the good news: those 4,000 steps don’t have to be fancy.
You can get them walking the dog, pacing while you talk on the phone, parking at the far end of the lot, or doing a couple laps around the house during commercials. It all counts. You don’t need a treadmill, gym membership, or cute athleisure wear. You just need your feet and a little intention.
And if you’re already hitting 6,000 or 7,000 steps a day? Even better. The health benefits continue to grow as you go up from 4,000 — especially for people over 60 — but the gains do eventually level off. That means you can find the step count that fits your life and your body, and still feel confident you’re doing right by your heart.
Why steps matter
So why all this fuss over steps, anyway?
Walking is one of the simplest and most effective ways to protect your heart. It lowers blood pressure, reduces cholesterol, improves circulation, helps manage weight, and boosts mood—all without any special equipment or training.
And unlike high-intensity workouts that some people find hard to stick with or hard on the joints, walking is low-impact, sustainable and safe for most people. Plus, it gives you the chance to clear your head, listen to music, call a friend, or just enjoy being outside.
In short: it’s not just good for your heart. It’s good for your whole self.
Let’s make it personal
I’ll let you in on a little secret. Even as a cardiologist, I don’t hit 10,000 steps every day. I’ve got charts to read, patients to see, and meetings that seem to multiply overnight. But I try to make the time to walk because I know it works. Some days it’s 7,000. Some days it’s 4,000. Some days I’m just grateful I made it around the block.
And that’s okay. The goal isn’t perfection — it’s progress. Every step counts. Every bit of movement adds up.
The bottom line
If you love hitting 10,000 steps, great. Keep going. But if you’ve been feeling discouraged or sidelined, I hope this gives you some hope. You don’t have to do it all to do your heart a lot of good.
Start with 2,000 steps. Aim for 4,000. Work in what you can, when you can. And give yourself some credit — because even small steps can lead to big changes.
So lace up your sneakers, take a deep breath, and get walking. Your heart will thank you.
Author: Sheharyar Ali, MD, is a board-certified cardiologist, father of three, and advocate for practical, real-world health advice that fits into everyday life and practices out of HonorHealth Heart Care – East Mesa.
