Do we need 10,000 steps a day to see cardiovascular benefits? A new study finds fewer steps may be sufficient. mrs/Getty Images
  • Past studies show that older women, especially those over the age of 55, have an increased risk of developing heart disease when they enter menopause.
  • Previous research has reported a number of modifiable life changes that people can make to help lower their cardiovascular disease risk, including being more physically active.
  • A new study found that older women who took 4,000 steps on only one or two days during the week reduced their risk for cardiovascular disease and death compared to those who took fewer steps.

According to the World Health Organization (WHO), cardiovascular disease is currently the leading cause of death worldwideTrusted Source, responsible for about 19.8 million deaths in 2022.

Past studies show that older women, especially those over the age of 55, have an increased risk of developing heart disease when they enter menopause.

Previous research has reported a number of modifiable life changes that women and men can make to help lower their cardiovascular disease risk, including stopping smoking, eating a heart-healthy diet, reducing their stress levelsTrusted Source, and being more physically active.

One method in which people can increase their activity levels is by reaching a specific step count target every day. For example, a study published in July 2025 found that walking only 7,000 steps a dayTrusted Source can help potentially lower a person’s heart disease risk, while other research published in August 2025 says that walking more than 3,000 steps a day can reduce the risk of major adverse cardiovascular events by 17%.

A new study recently published in The British Journal of Sports Medicine reports that older women who took 4,000 steps on only one or two days during the week reduced their risk for cardiovascular disease and death compared to those who took fewer steps.

Why focus on daily step count?

For this study, researchers analyzed health data from more than 13,000 women with an average age of about 72 without cardiovascular disease or cancer who participated in Brigham and Women’s Hospital’s Women’s Health Study.

Study participants were asked to wear an accelerometer to track their steps over seven days between 2011 and 2015. Participants were then monitored for 10 years for heart disease diagnoses or death.

“Older women in the U.S. are generally less active, and the proportion who meet guideline-recommended levels of physical activity is quite low,” Rikuta Hamaya, MD, PhD, MS, instructor in the Division of Preventive Medicine in the Department of Medicine at Brigham and Women’s Hospital and Harvard Medical School, and both lead and corresponding author of this study, explained to Medical News Today. “Walking is the most accessible and preferred form of activity among older adults.”

“Recent studies, including my own work published in JAMA Internal MedicineTrusted Source, have shown that step count is comparably associated with lower risks of mortality and cardiovascular disease as moderate-to-vigorous physical activity time,” Hamaya continued. “This makes steps a particularly relevant and measurable behavior for studying disease prevention in this population.”

4,000 vs. 7,000 steps 1 or 2 days a week

Researchers grouped the study participants based on how many days a week they reached or exceeded 4,000, 5,000, 6,000, or 7,000 steps.

Scientists found that participants who achieved 4,000 steps one or two days a week lowered their cardiovascular disease risk by 27% and mortality risk by 26% compared to those who did not hit 4,000 steps on any day of the week. Participants who totaled 4,000 steps for three or more days a week decreased their mortality risk by 40%.

“This finding suggests that even relatively modest goals, such as achieving 4,000 steps a day on just one or two days per week, can be associated with meaningful health benefits,” Hamaya said. “This message can be empowering for older individuals who may find daily 10,000-step targets intimidating.”

According to researchers, the health benefits of daily steps seem to be associated with the total volume of steps taken, instead of how many days a week a specific amount was attained.

“This indicates that the total volume of walking is more important than the specific pattern or distribution of those steps across days,” Hamaya said. “In other words, what matters most is the average number of steps, not whether they are achieved every single day. This simplifies the message for public health: focus on moving more overall, not necessarily on hitting a rigid daily goal.”

“Walking improves cardiovascular health through multiple mechanisms. It enhances endothelial function and anti-inflammation, lowers blood pressure, improves insulin sensitivity, and helps maintain healthy body weight. Beyond the physical effects, walking may also reduce perceived stress, improve sleep, and enhance mental well-being, all of which can contribute to lower cardiovascular risk.”
— Rikuta Hamaya, MD, PhD, MS