10,000 Steps Isn’t Enough: Lessons from the World’s Healthiest Hearts

For decades, 10,000 steps a day has been promoted as the gold standard for good health. But new insights from the Tsimane people of the Bolivian Amazon suggest that 10,000 steps may only scratch the surface. Adults in their 60s and 70s regularly walk 16,000 steps or more every day—and their cardiovascular health is unmatched.

The World’s Healthiest Arteries

A landmark study published in The Lancet found that the Tsimane have the lowest prevalence of coronary artery disease ever recorded. Even into their seventies, their arteries remain remarkably clear of plaque, a condition that often begins decades earlier in industrialized nations (The Lancet).

How do they achieve this? Through relentless daily movement. Farming, fishing, gathering, and walking fill 4–7 hours of each day, ensuring that cardiovascular activity isn’t a scheduled gym session—it’s a way of life. Men average around 17,000 steps daily, while women average 16,000. By contrast, the average American takes just 3,000–4,000 steps(Harvard Health).

Why 10,000 Steps Falls Short

Modern research backs up what the Tsimane lifestyle demonstrates: more is better.

• 7,000 steps/day is associated with up to a 70% lower risk of early death compared to fewer than 3,000 steps (JAMA Network Open).

• Higher counts continue to reduce risk, with no clear upper limit yet identified (Harvard Health).

So while 10,000 steps is a positive benchmark, it pales in comparison to the 16,000+ steps woven into the Tsimane lifestyle.

The High-Carb Diet That Breaks Western Rules

Perhaps even more surprising than their activity levels is their diet. Roughly 64–70% of the Tsimane’s daily calories come from carbohydrates, primarily unprocessed staples such as cassava, corn, plantains, and rice (ScienceDaily). Protein contributes about 21%, and fat makes up just 15%.

This high-carb, low-fat diet runs contrary to the low-carb, high-fat trends popular in the West. But the key lies in the type of carbohydrates: the Tsimane consume complex, organic, locally grown carbs—not the refined sugars and ultra-processed grains that dominate many modern diets. Combined with their high activity levels, these carbs fuel energy without damaging cardiovascular health.

Rethinking the Formula for Heart Health

The Tsimane highlight two powerful truths:

• 10,000 steps isn’t enough—true cardiovascular protection comes from far more daily movement.

• Carbs may not be the enemy—when whole, natural, and balanced with activity, they can be central to excellent heart health.

While we may not all be able to live like the Tsimane, their example challenges us to rethink both our movement goals and our relationship with food. The evidence is clear: More movement and quality, natural foods are what really matters.

References & Further Reading

• Kaplan, H. et al. (2017). Coronary atherosclerosis in indigenous South American Tsimane: a cross-sectional cohort study. The Lancet. Link

• Palinkas, L. et al. (2018). Tsimane diet breakdown: High-carbohydrate, low-fat nutrition. ScienceDaily/UCSB. Link

• Paluch, A.E. et al. (2021). Steps per day and all-cause mortality in middle-aged adults. JAMA Network Open. Link

• Harvard Health (2023). Higher step counts linked to lower risk of heart-related death. Link