A recent study suggests that older women can reduce their risk of early death by 26% if they achieve 4,000 steps in a day just once or twice a week. Experts emphasize that the total number of steps taken, rather than the frequency of walking days, plays a crucial role in lowering mortality rates and the likelihood of heart disease.
Contrary to the common belief that walking 10,000 steps daily is necessary, researchers argue that there is no universal “best” walking pattern. They stress that any form of physical activity is beneficial, and individuals can engage in movement in their preferred manner.
The study, involving 13,547 women without prior heart disease or cancer, with an average age of 72, revealed significant health benefits. Women who reached 4,000 steps on one or two days per week experienced a 26% lower risk of all-cause mortality and a 27% reduced risk of heart disease. Increasing this to three days a week showed even greater advantages, with a 40% lower risk of early death and a 27% decreased risk of heart disease.
Further analysis indicated that engaging in 5,000 to 7,000 steps daily led to additional health improvements, albeit more modest ones. While the risk of death decreased by 32%, the risk of cardiovascular disease-related death stabilized at 16%.
The researchers from Harvard University emphasized that the total daily step count is pivotal in mitigating the risk of premature death and heart disease among older women. They recommend a minimum of 4,000 steps per day on one to two days per week to enhance longevity and cardiovascular health.
The study, featured in the British Journal of Sports Medicine, involved monitoring participants over nearly 11 years, during which 13% of the women passed away, and 5.1% developed heart disease. The team concluded that a higher step count, irrespective of daily patterns, is linked to better health outcomes.