For millions of Americans and Britons stuck behind desks, steering wheels, or sofas, the pressure to hit 10,000 steps a day can feel overwhelming. Fitness trackers buzz with reminders. Phones flash activity alerts. And yet, after long commutes and busy schedules, that magic number often feels out of reach.
Now, new research suggests you may not need perfection to protect your heart.
A major 22 February 2026 study published in JAMA Network Open has found that the link between daily steps heart disease risk may be more flexible — and more encouraging — than previously thought.
The findings challenge the long-standing 10,000-step myth and offer hopeful news for anyone trying to move more, even in small amounts.
What the JAMA Network Open Study Found
The study, published in JAMA Network Open on 22 February 2026, analyzed step-count data and long-term health outcomes in a large adult population. Researchers examined how daily step count and walking intensity were associated with:
- Cardiovascular disease risk
- All-cause mortality
- Heart-related deaths
You can read the official publication here:
👉 JAMA Network Open (22 Feb 2026)
Key Findings at a Glance
- Significant reductions in heart disease risk were seen well below 10,000 steps per day.
- Walking between 4,000 and 7,000 steps daily was linked to meaningful cardiovascular protection.
- Risk reductions continued gradually at higher step levels, but benefits were not all-or-nothing.
- Faster walking pace (higher intensity) offered additional benefits.
In short, the relationship between daily steps heart disease risk appears dose-responsive — but even moderate increases matter.
The 10,000-Step Myth — Where Did It Come From?
The 10,000-step target wasn’t originally based on heart disease science. It began as a Japanese marketing campaign in the 1960s promoting a pedometer.
Over time, it became a global benchmark.
But this new study suggests heart protection does not begin at 10,000 steps — it begins much earlier.
Researchers found that compared to very low activity levels (under 3,000 steps per day), individuals walking around 5,000–6,000 steps daily had substantially lower cardiovascular risk.
That changes the conversation around daily steps heart disease risk dramatically.
How Much Did Risk Drop?
While exact percentages vary by subgroup, the study reported:
- Noticeable cardiovascular risk reductions starting around 4,000 steps daily
- Continued reductions up to about 8,000–9,000 steps
- Diminishing but ongoing gains beyond that level
Importantly, even modest increases — for example, moving from 3,000 to 5,000 steps per day — were associated with measurable heart health benefits.
That’s powerful.
Because in both the United States and the United Kingdom, sedentary lifestyles are common.
According to the CDC, only about 1 in 4 US adults meet recommended physical activity levels.
👉 CDC Physical Activity Guidelines: https://www.cdc.gov/physicalactivity/basics/adults/index.htm
Similarly, the NHS reports that many UK adults fall short of recommended movement targets.
👉 NHS Physical Activity Recommendations: https://www.nhs.uk/live-well/exercise/
This study suggests that reducing daily steps heart disease risk may not require athletic-level commitment — just consistent movement.
Why Walking Intensity Also Matters
The researchers didn’t just count steps.
They evaluated pace.
Participants who walked at a faster average cadence experienced additional cardiovascular benefits compared to slower walkers at similar step counts.
This reinforces a key message:
It’s not just how much you walk.
It’s also how you walk.
Even short bursts of brisk walking — climbing stairs, walking uphill, purposeful strides during lunch breaks — may amplify heart protection.
Why This Matters in America
Heart disease remains the leading cause of death in the United States.
Long commutes, screen-heavy jobs, suburban sprawl, and car dependence all contribute to low daily movement.
For many Americans, 10,000 steps feels unrealistic on weekdays.
This new evidence reframes the discussion around daily steps heart disease risk in a culturally meaningful way:
- Office workers can aim for gradual increases.
- Older adults can feel encouraged by moderate targets.
- Overweight individuals can start small without feeling defeated.
“You don’t need perfection to protect your heart” may become the new public health message.
What About the UK?
The UK faces similar cardiovascular challenges, particularly among older adults and lower-income communities.
Urban walkability varies widely across British cities. Rain and colder weather also impact outdoor movement patterns.
The encouraging takeaway from this study is that structured gym workouts are not mandatory.
Regular walking — even below 10,000 steps — may meaningfully lower daily steps heart disease risk across different populations.
What This Means for You
Here’s what this research suggests in practical terms:
1️⃣ If You’re Below 3,000 Steps
Even small increases matter.
Adding 1,000–2,000 steps daily could begin shifting your cardiovascular risk profile.
2️⃣ If You’re Around 5,000 Steps
You’re already gaining measurable heart protection.
Gradually building toward 7,000–8,000 may offer additional benefits.
3️⃣ If You’re Near 10,000
You’re likely maximizing cardiovascular gains, but the study suggests you don’t have to stress about hitting that number daily to reduce daily steps heart disease risk.
Shareable Takeaway Statistics
- Heart risk reductions begin around 4,000 steps per day
- Benefits increase through 7,000–8,000 steps
- Intensity adds extra protection
- 10,000 is not a medical requirement
These findings make the science of daily steps heart disease risk more accessible and less intimidating.
A Shift in Public Health Messaging?
For years, step-count messaging has focused on a single round number.
This study suggests nuance matters.
Public health experts may increasingly emphasize:
- Progressive improvement
- Individual baseline comparison
- Sustainable movement habits
- Brisk walking bursts
Rather than perfection.
Important Context and Limitations
This was observational research, meaning it identifies associations, not direct cause-and-effect proof.
Other healthy behaviors may influence outcomes.
Still, the consistency of findings across step ranges strengthens confidence in the relationship between movement and heart health.
As always, individuals with medical conditions should consult healthcare professionals before making significant activity changes.
This article is educational only and not medical advice.
The Bigger Picture
The connection between daily steps heart disease risk is not about chasing a number.
It’s about reducing sedentary time.
It’s about moving more than yesterday.
It’s about sustainable, realistic goals in real American and British lives.
If this new data lowers the psychological barrier to getting started, it could have enormous public health implications.
Because when heart protection becomes attainable, more people participate.
Continue Reading
Want a practical, science-backed walking plan based on this study?
Read our full guide here:
👉 https://eviida.com/how-many-steps-per-day-for-heart-health/
Final Thought
You don’t need 10,000 perfect steps.
You need consistent forward motion.
And according to the latest evidence from JAMA Network Open, that motion — even in moderate amounts — may significantly lower your heart disease risk.
That’s hopeful news worth sharing.