Scientists from a major Australian university reported that daily steps above about 2,200 have a protective effect against cardiovascular disease. The work, published in a leading medical journal, examined how movement relates to heart health across a large population.
The study drew on data from seventy-two thousand one hundred seventy-four adults, with an average age around sixty-one. Over a seven-day period, participants wore wrist accelerometers to track how many steps they took each day. After this initial data collection, researchers followed the group for roughly seven years to observe long‑term outcomes.
Over the follow-up period, researchers documented six thousand one hundred ninety cardiovascular events and one thousand six hundred thirty-three related deaths. The analysis suggested that the total daily step count that best offsets the risks linked to long periods of sitting falls into a range roughly between nine thousand and ten thousand steps for most people. Achieving this activity level can lower the chance of heart disease by about twenty-one percent, assuming no additional structured exercise is undertaken. [citation: BJSM]
Even lower daily activity was still beneficial for heart health. The data indicate that meeting a minimum threshold—approximately four thousand to four thousand five hundred steps per day—was associated with a substantially reduced likelihood of developing cardiovascular disease and of dying from related causes. In practical terms, this means that simply moving more during the day, even if it is not a dedicated workout, can have meaningful protective effects for the heart. [citation: BJSM]
These findings align with broader public health guidance that emphasizes regular movement as part of a busy life. For adults in Canada and the United States, practical implications include incorporating more walking into daily routines, using reminders to stand up and move, and choosing active transportation when feasible. The takeaway is clear: step counts matter, and increasing daily movement—even modestly—can contribute to better cardiovascular outcomes over time. [citation: BJSM]
For individuals aiming to improve heart health, a simple target may be to gradually raise daily steps from current levels toward the four thousand to four thousand five hundred mark, then consider increasing toward the nine thousand to ten thousand range if time and fitness allow. Building movement into regular life, rather than relying solely on formal workouts, often provides sustainable benefits. Health professionals often encourage people to set attainable, personalized goals and to monitor progress with simple pace or step-tracking tools. [citation: BJSM]
Overall, the evidence supports a clear message: more movement is usually better for cardiovascular health, and even moderate increases in daily activity can yield important long-term benefits. By integrating more steps into everyday life—whether through walking meetings, park routes, or longer strolls—individuals can take meaningful steps toward reducing cardiovascular risk. [citation: BJSM]