If you skip your step goal some days, don’t stress — your weekly total matters more than daily perfection. A new study in the British Journal of Sports Medicine found that women over 60 who averaged more steps across a week had a lower risk of heart disease and early death, even if they didn’t hit their daily target every time.
Researchers followed women with an average age of 71 and found that taking at least 4,000 steps on just two to three days a week reduced the risk of dying early by up to 40%. The results show that it’s overall movement — not daily streaks — that makes the biggest difference. Even light activities like walking, gardening, or dancing can improve heart health and boost longevity.
Experts say there’s no single magic number, but aiming for 5,000 to 7,000 steps a day is a realistic and effective goal. What matters most is consistency. Keep your body moving throughout the week, and don’t worry if you miss a day — every step still counts toward better health.
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