As reported by euronews, the study published in the British Journal of Sports Medicine examined data from over 13,500 older women in the United States with an average age of about 71 years. Participants were given pedometers, and their health was monitored over a ten-year period.
It was found that among women who walked at least 4,000 steps one to two days a week, the risk of mortality decreased by 26% compared to those who did not reach this level. The risk of cardiovascular disease in these women was 27% lower.
For those who achieved this benchmark three times a week or more, the results were even more impressive: the overall risk of death decreased by 40%, and the risk of heart disease by 27%.
The study also showed that the total weekly step count is more important than the number of days on which women were active. This means that benefits can be gained from long walks one to two times a week as well as from shorter daily activities.
Y-Ming Li, an epidemiologist at Harvard University and one of the study's authors, noted that these results are important because older adults often have low levels of physical activity. "In a situation where people are becoming less active, it is important to determine the minimum level of physical activity needed to improve health so that we can offer realistic and attainable goals to society," she added.
These findings challenge the widely accepted recommendation of 10,000 steps a day for optimal health. A study published in August showed that even starting from 7,000 steps a day, people begin to experience significant benefits. At this level, women in the current study had a 16% lower risk of cardiovascular disease compared to those who did not reach 7,000 steps.
Dr. Rikuta Hamaya, a co-author of the study and a medical instructor at Mass General Brigham, stated that older women should aim to walk at least 4,000 steps one to two days a week to improve heart health.
