We’ve all heard the advice that we need to walk 10,000 steps is necessary for heart health, but a local cardiologist says that’s just not so.
“For years, patients have come into my office feeling a little defeated,” said Dr. Sheharyar Ali, cardiologist with HonorHealth Heart Care. “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.”
However, the 10,000-step goal isn’t the golden rule of heart health, Ali said. 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. 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,” Ali said. “That’s right. You don’t need 10,000 steps to boost your heart – you just need to get moving.”
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,” the cardiologist continued. “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.”
And 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.
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.
“The goal isn’t perfection – it’s progress,” Ali concludes. “Every step counts. Every bit of movement adds up. 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.”
