Even 3,000 Steps Daily Slash Heart Disease Risk.

In 2025, SWM Cheng and a team analyzed data from 36,192 adults with high blood pressure in the UK Biobank. They used wrist trackers to measure daily steps and walking speed for a week, then tracked heart issues like heart failure, heart attacks, and strokes over 7.8 years.

Each extra 1,000 steps daily cut the risk of heart problems by 17.1%, with 22.4% less heart failure and 24.5% fewer strokes. Even 3,000 steps helped, especially at a brisk pace, though heart attack risk dropped less (9.3%). Benefits were similar for those with or without high blood pressure.

It’s shocking that just 3,000 steps—about a 20-minute walk—makes such a big difference because many of us are so inactive. Modern life, with desk jobs, screen time, and less walking, means some people barely hit 2,000 steps daily. This low activity fuels heart risks, making small increases like 3,000 steps a game-changer for health.

Walk at least 3,000 steps daily, ideally briskly, to lower your heart disease risk.