Walking for heart health: How many step counts protect your ..

You’ve heard it everywhere, the ten thousand-steps-a-day mantra. Fitness trackers, ads, even your overly energetic friend insists on 10,000 steps every day. But new research from the UK Biobank shows you don’t need to be a pedometer slave to protect your heart, especially if you have high blood pressure.

The study followed over 36,000 people with hypertension, tracking their steps 24/7 for a week and monitoring their health for nearly eight years. The results? Even modest movement makes a big difference. Just 3,000 steps a day—slightly more than basic daily activity—already lowered the risk of heart attacks, strokes, and heart failure. Each additional 1,000 steps, up to 10,000, reduced major cardiovascular events by 17 percent, heart failure by 22 percent, and stroke risk by nearly 25 percent.

Intensity matters too. Brisk walks during your day—even short ones—added extra heart protection. And if you love going beyond 10,000 steps, no worries—the benefits plateau but don’t reverse.

This isn’t just for people with hypertension. Even those without high blood pressure enjoyed similar risk reductions. Starting from a lower step count still counts: every increase improves your heart health. Walking works because it controls blood pressure, lowers bad cholesterol, improves vessel flexibility, reduces inflammation, and helps manage weight—a simple, low-impact way to protect your heart.

The takeaway: don’t stress about hitting 10,000 steps. Even small increases, like reaching 4,000–6,000 steps a day, add up. Add a few brisk walks, sneak in some extra steps, and your heart will thank you—no marathon or gym torture required.
**This news was published on Times of India on 16th August, 2025.

 

 

 

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