Faster and further walking lowers heart disease and stroke risks

By Admin

07 Aug, 2025

In a groundbreaking study published in the European Journal of Preventive Cardiology, researchers have confirmed what many of us may have suspected: walking more and walking faster can significantly reduce the risk of heart disease and stroke, even among people with high blood pressure. The research analyzed data from over 36,000 individuals and provides compelling evidence supporting the idea that every step truly counts toward a healthier heart.

A Step Toward a Healthier Heart

The study focused on more than 32,000 participants diagnosed with high blood pressure, a condition affecting approximately 1.28 billion people worldwide. These individuals wore accelerometers on their wrists for seven days to track how far and how fast they walked. They were then followed up for nearly eight years, during which 1,935 major cardiovascular events occurred.

The findings? Every extra 1,000 steps per day up to 10,000 steps was associated with a 17% reduction in the risk of major adverse cardiovascular events (MACE), such as heart attack, stroke, or heart failure. Walking beyond 10,000 steps provided even greater protection, particularly against stroke.

Risk Reductions That Matter

The researchers provided specific numbers to demonstrate the benefits:

• 22% reduction in heart failure risk
  
  

• 9% reduction in heart attack risk
  
  

• 24% reduction in stroke risk
  
  

These reductions translate to:

• 31.5 fewer major heart events per 10,000 person-years
  
  

• 7.2 fewer heart failure cases
  
  

• 9.9 fewer heart attacks
  
  

• 10.4 fewer strokes per 10,000 person-years
  
  

Speed Matters, Too

It’s not just about how many steps you take it’s also how fast you take them. The study found that the average intensity of the 30 fastest minutes of walking per day (around 80 steps per minute) was linked to a 30% reduction in risk of MACE. Encouragingly, even those who walked faster than 130 steps per minute experienced no signs of harm.

Consistent Benefits Across Groups

The study also observed over 37,000 people without high blood pressure. Results were just as impressive:

• 20.2% reduction in MACE
  
  

• 23.2% reduction in heart failure
  
  

• 17.9% reduction in heart attacks
  
  

• 24.6% reduction in strokes per 1,000 additional daily steps.
  
  

This consistency reinforces the universal benefits of physical activity, regardless of underlying health conditions.

A Word of Caution

While the results are promising, the study does have its limitations. Physical activity was only measured once at the beginning of the study, with no follow-up data on behavior changes. The data also primarily reflects healthier, White, and well-educated individuals, potentially limiting its application to more diverse populations. Moreover, though the research demonstrates a strong association between walking and reduced cardiovascular risk, it does not definitively prove causation.

The Bottom Line

According to Professor Emmanuel Stamatakis from the University of Sydney, who supervised the study, “This is one of the first studies to demonstrate a clear dose-response relationship between step count and cardiovascular health.” He adds, “Even if you don’t hit the 10,000-step goal, every bit of extra walking at a brisk pace helps.”

So, if you’re living with high blood pressure or even if you’re not consider this your sign to lace up your walking shoes. A few extra steps a day, taken at a faster pace, could be a simple, free, and effective way to protect your heart for the long run.