By A new study published in the British Journal of Sports Medicine suggests that averaging more daily steps across a week is linked to a lower risk of cardiovascular disease and premature death, even if activity levels vary from day to day.
According to lead author Dr. Rikuta Hamaya, a medical instructor at Brigham and Women’s Hospital and Harvard Medical School, this pattern was especially true for women over 60.
“Moving more is beneficial for longevity, but those steps can be spread throughout the week,” Hamaya said. “Future research may explore the best pattern of physical activity for achieving the healthiest outcomes.”
More Movement Means a Longer Life
It’s well known that physical activity is tied to a longer, healthier life. Many people aim to increase their daily step count as a way to prevent chronic diseases like heart disease, diabetes, and cancer.
But people’s habits vary — some maintain a steady activity level throughout the week, while others have busier or more sedentary days.
The new study found that both patterns can still support better health as long as the weekly average number of steps remains high.
How Many Steps Are Enough?
There isn’t a single “perfect” step goal that fits everyone.
Many fitness trackers highlight 10,000 steps a day as the benchmark for good health, but experts say the evidence doesn’t fully support that number.
Dr. Sean Heffron, assistant professor of medicine at New York University Langone Health and the NYU Center for the Prevention of Cardiovascular Disease, who was not involved in the study, said,
“Ten thousand steps is a nice round goal, but it’s not scientifically proven as the magic number.”
Previous research has shown that walking around 7,000 steps a day can significantly lower the risk of cardiovascular disease, dementia, type 2 diabetes, cancer, breast cancer, depressive symptoms, and early death.
The new study looked at older women with an average age of 71. Those who reached 4,000 steps one or two days per week had a 27% lower risk of dying from heart disease and a 26% lower risk of dying from any cause compared with women who never reached that target.
Those who achieved 4,000 steps on three days per week saw an even greater benefit — a 40% lower risk of death from any cause.
“This is important because even for older adults, taking 4,000 steps a day, two days a week, is very achievable,” Hamaya said.
The study also found that walking 5,000 to 7,000 steps per day further lowered risk, but overall, it was the average weekly step total that mattered most for protecting against disease and early death.
Small Steps Still Count
Getting more physical activity doesn’t always require long walks or structured exercise sessions. Simple daily habits can make a big difference.
In a previous article, Dr. Heffron recommended getting off the bus or subway a stop or two early and walking the rest of the way.
“Your commute might take a little longer, but every minute of that time will be spent engaging in physical activity,” he said. “Across a day and week, that all gradually adds up.”
And if walking isn’t your preferred way to stay active, you can still find enjoyable ways to move — such as gardening, dancing, hiking with a friend, or playing pickleball.
For those with limited mobility, physical activity can still be possible. Bishnu Pada Das, a certified personal trainer based in Kolkata, India, suggested alternatives like hand cycling or seated chair workouts (with or without weights) to stay active safely.
The Bottom Line
The study reinforces an encouraging message: you don’t need to hit your step goal every single day to stay healthy.
What truly matters is your overall movement across the week. Whether it’s two long walks or several short bursts of activity, those steps — however you take them — may help protect your heart, reduce chronic disease risk, and extend your life.
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