Adding distance to your daily walk and increasing your pace can be a powerful tool for heart health. A recent study published in the European Journal of Preventive Cardiology (August 6) found that walking more steps per day significantly reduces the risk of heart attacks, heart failure, and strokes, especially in people with high blood pressure.
A step closer to a healthier heart
The study analyzed data from over 32,000 participants in the UK Biobank, all diagnosed with hypertension. These individuals wore a wrist device for seven days between 2013 and 2015, which recorded the number and speed of their steps.
Researchers then followed their health for nearly eight years, during which more than 1,900 major cardiovascular events were recorded.
The results:
- Every additional 1,000 steps per day reduced the overall risk of heart problems by 17%.
- The risk of heart failure dropped by 22%.
- The risk of heart attack decreased by 9%.
- The risk of stroke fell by 24%.
Lead researcher Emmanuel Stamatakis, director of the Mackenzie Wearables Research Centre at the University of Sydney (Australia), explained:
“In simple terms, we found that if you live with hypertension, the more you walk—and the more intensely you walk—the lower your risk of future major cardiovascular events.”
The importance of intensity
Beyond the number of steps, the scientists found that walking intensity also plays a key role. On average, participants walked at a pace of 80 steps per minute for at least half an hour a day. That speed was linked to a 30% lower risk of heart failure, heart attack, and stroke.
The benefits were even greater in people who walked or jogged faster, with no negative health effects observed.
Results also seen in people without hypertension
The study also compared the data with more than 37,000 people without high blood pressure and found similar benefits:
- A 20% lower overall risk of heart problems.
- A 23% lower risk of heart failure.
- An 18% lower risk of heart attack.
- A 25% lower risk of stroke.
A clear message: every step counts
These findings reinforce the idea that any level of physical activity provides benefits, even below the commonly recommended 10,000 steps per day.
“Our findings provide patients with accessible, measurable goals for heart health, even below the 10,000 steps daily standard,” noted Stamatakis.
“Future walking recommendations for people with high blood pressure might consider promoting greater step intensity.”
In conclusion: Walking more and at a faster pace can make a real difference in preventing heart disease—both in people with hypertension and in those without it. Every step counts toward improving heart health.
