A study has shown that older women who walked at least 4,000 steps one to two days a week had a 27% lower risk of cardiovascular disease. Furthermore, those who achieved this level of activity three days a week or more could expect a 40% reduction in overall mortality risk and a 27% lower likelihood of heart disease.
The research, published in the British Journal of Sports Medicine, involved more than 13,500 older women in the U.S., with an average age of around 71 years. Participants were given pedometers, and their health was monitored over the next 10 years.
Interestingly, the total weekly step count proved to be more significant for heart health than the number of days on which women engaged in physical activity. This means that benefits can be gained from long walks once or twice a week as well as from shorter daily activities.
Y-Ming Li, one of the authors of the study and an epidemiologist at Harvard University, emphasized the importance of these findings, as older adults often lead sedentary lifestyles. "As the number of steps people take continues to decline, it is crucial to determine the minimum amount of physical activity necessary to improve health in order to offer realistic and achievable goals," Li explained.
These results challenge the common recommendation of 10,000 steps a day for optimal health. Previous research has shown that positive health effects begin with just 7,000 steps a day.
At this level, women participating in the study experienced a slowdown in heart health benefits. The risk of heart disease was 16% lower among those who reached 7,000 steps at least once a week compared to those who did not.
Dr. Rikuta Hamaya, a medical instructor at Mass General Brigham in the U.S. and a co-author of the study, advises older women to aim for at least 4,000 steps one to two days a week to improve cardiovascular health. "If we can encourage older women to take at least 4,000 steps once a week, it will help reduce mortality rates and the risk of cardiovascular diseases on a national level," Hamaya added.
