Walking 7,000 Steps Daily Cuts Heart Disease Risk, Study Finds

A recent study indicates that walking just 7,000 steps a day can significantly lower the risk of heart disease, a leading cause of mortality for both men and women in the United States. This research challenges the previous recommendation of 10,000 steps daily for achieving substantial health benefits. The findings highlight that even achieving lower step counts, such as 4,000 steps, correlates with improved health outcomes compared to averaging 2,000 steps.

The analysis revealed that participants who walked 7,000 steps daily experienced improvements across seven different health risk factors, with a notable 25% reduction in cardiovascular disease risk. According to Dr. Sameer Waheed, an Interventional Cardiologist at the Heart Hospital of Austin, “It was an important study that highlights the importance to keep moving.” He added that the fundamental idea of staying active is not new; the study reinforces existing knowledge about the benefits of regular physical activity.

Insights from the Study

The research analyzed data collected from various trials conducted between 2014 and early 2025. Utilizing step counts recorded by personal tracking devices, the study compared health outcomes based on different levels of physical activity. Dr. Waheed noted that individuals who averaged 7,000 steps daily had a 47% lower chance of dying from any cause, a 25% lower chance of dying from cardiovascular diseases, and a 14% lower risk of developing diabetes.

While the benefits of achieving 10,000 steps are still acknowledged, Dr. Waheed emphasized that reducing the target to 7,000 steps yields significant health advantages. “Even cutting it down to 7,000 had significant benefits for our population,” he stated.

Comprehensive Health Strategies

Dr. Waheed stresses that exercise is just one component of a comprehensive health strategy. He asserts that diet plays a crucial role in overall health, highlighting the importance of avoiding unhealthy habits such as smoking and excessive alcohol consumption. He suggests embracing a more plant-based diet while moderating animal-based foods can further reduce the risk of cardiovascular issues.

“Exercise is probably only a smaller part of the whole equation compared to dietary and other lifestyle changes,” Dr. Waheed explained.

He encourages individuals to adopt healthier habits gradually, emphasizing that even small changes can accumulate significant benefits over time. “Small things might be, for example, parking your car further out from where you’re going or taking the stairs, even if it’s a couple of flights,” he advised.

Dr. Waheed suggests that these incremental changes, when consistently implemented, can lead to improved health outcomes over the course of a year.

For those seeking additional resources, he recommends guidelines from the American Heart Association, American College of Cardiology, and the World Health Organization on physical activity and strategies for cardiovascular disease prevention.