New research finds older women can lower their risk of heart disease and early death simply by walking 4,000 steps a day — even on just a couple of days each week.

We’ve all heard the magic number: 10,000 steps a day.

But for many older adults, especially those with limited mobility, that can sound daunting.

Now, a major study published in the British Journal of Sports Medicine (October 2025) offers encouraging news.

Researchers from Harvard Medical School and the University of North Carolina found that even walking 4,000 steps a day on just one or two days a week was linked with a 26% lower risk of early death in women aged 70 and older.

And walking that much on three or more days a week lowered the risk by around 40%.

🟩 Key takeaway:

It’s not how many days a week you hit your step target — it’s your total number of steps that really matters for heart and longevity benefits.

Put simply, moving more overall — in whatever pattern suits you — is what truly counts.

What the researchers did

The study followed 13,547 women, average age 72, who were free of heart disease and cancer at the start.

Each wore a movement-tracking device for seven days to measure their daily steps.

Over the next decade, researchers tracked their health, noting who developed heart problems such as heart attacks or strokes, and who sadly passed away.

They then looked at how many days per week these women reached certain thresholds:

• 4,000 steps

• 5,000 steps

• 6,000 steps

• 7,000 steps

Even modest walking levels made a difference. Compared with women who never reached 4,000 steps in a day:

• Those who did it 1–2 days a week had a 26% lower risk of dying and 27% lower risk of developing cardiovascular disease (CVD).

• Those who did it on 3 or more days a week had a 40% lower mortality risk and 27% lower CVD risk.

  
  

At higher step counts — up to 7,000 a day — the benefits continued, though the extra gains began to level off.

Why total steps matter most

When the researchers adjusted their analysis for each woman’s average daily step count, the link between “how many days per week” they met a threshold and their health outcomes disappeared.

In other words, what matters most is the overall number of steps you take — not how often you hit your target.

As lead author Dr Rikuta Hamaya explained:

“The number of steps is important for the inverse associations with mortality and cardiovascular disease, and not the frequency of days per week achieving a particular step threshold.”

What this means for you

You don’t need to chase 10,000 steps every day to look after your heart.

For older adults, the new findings suggest that simply moving more than usual — even on a few days each week — can help protect your heart and extend your life.

If you currently average around 3,000 steps, try aiming for 4,000–5,000 steps when you can.

That’s roughly a 30–40 minute brisk walk — or several shorter strolls spread through the day.

And remember: it’s never too late to start. Studies from the UK Biobank and British Heart Foundation also show that even small increases in daily movement can improve cardiovascular health, lower blood pressure and reduce inflammation.

Simple ways to add more steps

• Take two short walks a day. Ten to fifteen minutes after meals can improve digestion and circulation.

• Park further away. Those extra few hundred steps add up quickly.

• Use the stairs. Even one flight counts toward your daily total.

• Meet a friend for a walk. Combining movement with social connection boosts mood as well as heart health.

• Try joint-friendly options. Swimming or water walking offer similar benefits if you have arthritis or joint pain.

Why this study matters

Older adults are often told to “walk more”, but the specifics have been vague.

This study gives clear numbers and reassurance: as few as 4,000 steps a day — even occasionally — makes a measurable difference.

While this study involved women aged 70 and above, other large population studies — including UK Biobank data — suggest men gain similar benefits from increasing their daily steps.

That said, the exact step counts linked with lower risk may differ slightly between men and women, so future research should explore this further.

It also fits neatly with NHS guidance, which recommends adults over 65 stay active every day, focusing on activities that improve balance, strength and cardiovascular health.

Walking ticks all those boxes.

The bottom line

You don’t need to walk miles every day to protect your heart.

This latest research shows that simply getting your steps up — even a few days a week — can make a real difference to your health and longevity.

So next time you’re wondering if a short walk is worth it — it absolutely is.