Mandy Oaklander | August 16, 2026

That daily 10,000-step goal so many of us strive—and fail—to hit? Forget it. The benefits of being active start accruing way before then.

In a new essay for TIME, cardiologist Sadiya S. Khan explains what you should aim for instead. (It's a whole lot easier.)

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WEEKEND ESSAY

You don’t need 10,000 steps to help your heart

By Dr. Sadiya S. Khan

Eoneren—Getty Images

We all know that exercise is good for your health. But, the other side of this equation is often overlooked: a lack of exercise, or physical inactivity, is a major health risk.

One of the first landmark studies that recognized this fact was conducted more than 70 years ago. In the 1950s, epidemiologist Jeremy Morris studied more than 30,000 employees of the London transportation system. He observed that bus drivers who sat all day behind the wheel had a higher risk of developing coronary heart disease than conductors who walked up and down the aisles and stairs collecting fares. This natural experiment fundamentally changed how we think about activity for the prevention of heart disease.

Since then, the evidence to support physical activity for better cardiovascular health has grown substantially. Regular physical activity lowers the risk of heart disease, stroke, and diabetes, and has been linked to longer lives and healthier aging. These data are strong enough that the American Heart Association names physical activity one of the eight key things you can do for better cardiovascular health. That group, and the federal physical activity guidelines, both recommend at least 150 minutes each week of moderate intensity exercise, along with at least two days per week of muscle-strengthening activities.

Read the full essay here.

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