Walking 9,000 to 10,500 Steps Daily Linked to Lower Mortality, Cardiovascular Risk, Large Study Finds

A large, seven-year study published in the British Journal of Sports Medicine found that walking 9,000 to 10,500 steps a day was associated with substantially lower mortality and cardiovascular disease risk among adults who sit for long periods. The study involved 72,174 participants who wore activity trackers for seven days; the group had an average age of 61 and their average daily sedentary time was 10.6 hours. Those who walked 9,000 to 10,500 steps daily had a 39% lower risk of all-cause mortality and a 21% lower risk of cardiovascular disease, compared with those who took fewer steps. About half of the observed benefit came from 4,000 to 4,500 daily steps, but even participants who averaged at least 2,200 steps per day showed lower risk than those with very little movement. Over the seven-year follow-up period, there were 1,633 deaths and 6,190 cardiovascular events among the study population.

The authors cautioned that the study is observational and cannot establish causation. Diet, other physical activity, and unmeasured factors could influence the results. The researchers noted that higher step counts were associated with lower risk, but the precise relationship remains unclear.

Experts offered practical recommendations for people who want to increase daily steps. For those with predominantly sedentary jobs, strategies include taking walks with a friend or neighbor to add accountability, scheduling a regular time for a walk, and choosing routes that are enjoyable, such as city paths or nature trails. Indoor options were also discussed, including designating a loop or long hallway in the home to accommodate 20- to 30-minute walks, using stairs for short bouts of activity, and, if possible, employing a desk treadmill or walking workstation at work. Sports medicine and exercise science researchers emphasized incremental progress, starting with one or two short sessions and gradually increasing as endurance improves.

The health context matters. Roughly 80% of jobs in the United States are sedentary, according to the American Heart Association, making practical guidance on increasing daily movement especially relevant. The study also notes that any move toward more daily steps appears beneficial, even if the maximum thresholds are not reached. For people who struggle to fit in a long walk, breaking up movement into several short bouts across the day can still yield health benefits.

If a person cannot reach the 9,000 to 10,500-step target, the message remains that more movement is better than less. The study adds to a growing body of evidence suggesting that reducing sedentary time and increasing moderate activity can contribute to lower mortality and cardiovascular risk over time.