A large study has found that taking as few as 3,000 steps per day was linked to a lower risk of a major adverse cardiovascular event, including heart failure, stroke, and heart attack in people with hypertension (high blood pressure) — and that every additional 1,000 steps up to about 10,000 steps per day led to even greater benefits. This matters because finding simple, actionable ways to reduce heart risks can make a big difference for people living with high blood pressure.

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How Was the Study Designed?

Researchers followed more than 36,000 adults in the United Kingdom diagnosed with hypertension for nearly eight years. Participants wore a wrist device to track their steps for seven days. The study excluded anyone who had already had a heart attack, stroke, or heart failure before the study began or within the first year of follow-up.

The goal was to see whether daily step count and how quickly people walked (stepping intensity) were linked to new major heart events.

What Did the Study Find?

The results showed that higher daily step counts — even well below 10,000 steps — were linked to a lower risk of heart problems.

For each additional 1,000 steps per day (up to about 10,000), the risks were further reduced:

• 17.1 percent lower risk of any type of major adverse cardiovascular event
• 22 percent lower risk of heart failure
• 25 percent lower risk of stroke
• 9 percent lower risk of heart attack

Compared to people taking 2,300 steps per day, those who took even 3,000 steps per day saw benefits — and walking at a brisker pace brought even greater reductions in risk.

How Can Walking Boost Heart Health?

Heart disease is the leading cause of death worldwide, and high blood pressure is a major risk factor for developing heart problems. This study supports the idea that even small increases in daily steps can protect your heart — you don’t have to become a marathon walker to see benefits.

While this study focused on people who had not experienced a heart attack, heart failure, or stroke, many previous studies show that physical activity (including walking) is helpful for people living with heart disease as well. In fact, cardiac rehabilitation programs often use supervised walking to help people recover and strengthen their heart after a cardiac event. The amount and intensity should always be personalized based on your health.

Researchers have found that walking regularly offers many heart-related benefits, including:

• Reducing cholesterol levels
• Lowering blood pressure
• Improving artery health
• Helping to maintain a healthy weight

Other benefits include improved mood, reduced stress, better sleep, and lower risk of other diseases.

One Step at a Time

Everyone’s heart health journey is unique. If you live with high blood pressure or have a history of heart disease:

• Ask your doctor how much walking is safe and beneficial for you.
• Discuss any symptoms you feel with activity (such as chest pain, shortness of breath, or dizziness).
• Work together to set a step or activity goal that matches your abilities and health needs.

Even gentle, consistent movement can support your heart — and your care team can help you find the right pace.

Getting regular physical activity is just one way to improve your heart health. Here are five more tips for living with heart disease.

Join the Conversation

On MyHeartDiseaseTeam, people share their experiences with heart disease, get advice, and find support from others who understand.

What type of physical activity do you most enjoy? Let others know in the comments below.