In an age of rising heart disease, diabetes, and stress-related illnesses, a simple habit like walking is gaining renewed attention. The idea of walking 10,000 steps a day has become a popular fitness goal but can it truly protect your heart? Experts say regular walking can significantly improve both physical and mental health.
Can 10,000 steps a day protect your heart? Experts weigh in
“It has been suggested that a minimum of 10,000 steps each day can contribute to heart health. Although this is far from a magical number, a brisk walking routine on a daily basis can improve circulation, strengthen the heart, help control blood pressure, promote good cholesterol, and maintain optimal weight, thereby reducing the risk of heart disease. In fact, for some individuals, increasing daily steps from, say, 8,000 to 10,000 can lower the risk of heart problems, particularly for those who do not lead a sedentary lifestyle. Nevertheless, the pace and rhythm of exercise are extremely important. A brisk walk, which elevates heart rate, may be far more beneficial than a leisurely stroll. For people who already suffer from heart disease, it is advisable to consult their doctor before beginning a brisk walking regimen,” says Dr Abhijeet Palshikar, Director of Cardiology at Sahyadri Super Speciality Hospital, Deccan Gymkhana.
Dr Nilesh Gautam, Consultant-Interventional Cardiology at PD Hinduja Hospital and Medical Research Centre, Khar, Mumbai, highlights the wide-ranging benefits of daily walking. “Walking 10,000 steps a day can improve blood pressure control, reduce blood sugar and cholesterol levels, and enhance cardiovascular fitness. It also helps with weight reduction, strengthens muscles and bones, and improves general well-being.”
Lower blood pressure improves circulation and reduces the risk of heart attacks and strokes. At the same time, burning calories through walking helps lower cholesterol and maintain a healthy weight — two major factors in preventing heart disease.
Studies suggest that a higher daily step count is associated with a 47 percent reduction in cardiac mortality and a 38 percent lower risk of dementia, pointing to both heart and brain health benefits, says the doctor.
Experts suggest that walking at least 10,000 steps a day can contribute to better heart health. While this number is not a magical threshold, regular brisk walking can strengthen the heart, improve blood circulation, and help maintain a healthy weight. “Daily walking can assist in controlling blood pressure, promote good cholesterol, and reduce the risk of heart disease,” said Dr. Abhijeet Palshikar, Director – Cardiology, Sahyadri Super Specialty Hospital, Deccan Gymkhana
Benefits beyond the heart
Walking is not just good for the cardiovascular system. According to Dr. Gautam, it can also improve digestion, reduce constipation, boost immunity, lower stress and anxiety ultimately improving sleep quality.
“Even if you can’t hit 10,000 steps every day, any increase in physical activity improves heart and overall health,” he adds.
Dr. abhijeet weighs in, saying that increasing your daily steps from 8,000 to 10,000 can be particularly helpful for people who are active and not sedentary. For them, this step count may reduce the risk of heart problems over time. A brisk pace is important. “The rate and rhythm of your walk matter. A brisk walk, which raises the heart rate, is often far more beneficial than a slow, leisurely stroll,” doctors recommend.
Precautions for heart patients
People who already have heart conditions should consult their doctor before starting a brisk walking routine. “It’s always best to check with a physician to ensure your walking plan is safe and effective,” Dr. Abhijeet Palshikar
The origin of the 10,000-step goal
Interestingly, the 10,000-step target began as a marketing campaign in Japan during the 1964 Olympics. A step counter company chose the number because the Japanese character for 10,000 (万) resembled a person walking according to the BHF organisation.
What started as a marketing idea gradually turned into a cultural fitness goal. As pedometers became popular in the 1970s and 1980s, and later with the rise of digital fitness trackers and smartphones, 10,000 steps was programmed as the default daily target.
Despite its marketing origins, research over the years has supported the health benefits of regular walking. The British Heart Foundation notes that consistent walking is linked to a lower risk of heart disease, cancer, dementia, and improved mental well-being.
In conclusion
Walking remains one of the simplest and most affordable ways to protect your heart and improve overall health. While 10,000 steps is a useful benchmark, consistency matters far more than hitting a specific number. Even small increases in daily movement can significantly benefit both your heart and your mental and physical well-being.
If 10,000 steps feels overwhelming, start small. Begin with 2,000 steps a day and gradually increase as your stamina and comfort improve. The key is to build a sustainable routine that suits your body
Can 10,000 steps a day protect your heart? Experts weigh in
