Older people who walk just 4,000 steps on one or two days a week may reduce their risk of dying early by a quarter, according to a new study. The research, led by Harvard University and published in the British Journal of Sports Medicine, suggests that even infrequent walking can significantly lower the likelihood of death and cardiovascular disease.
The study followed 13,547 American women aged over 62, with an average age of 72, for over a decade. Participants wore activity trackers for seven consecutive days between 2011 and 2015, and none had heart disease or cancer at the start. During the monitoring period to the end of 2024, 1,765 women died and 781 developed heart disease.
Those who achieved at least 4,000 steps per day on one or two days a week had a 26% lower risk of death from all causes and a 27% lower risk of dying from heart disease, compared with those who never reached this threshold. For those walking 4,000 steps on three or more days, the risk of death from any cause fell by 40%, while the cardiovascular death risk remained at 27%.
The researchers emphasised that the total number of steps taken, rather than the frequency of reaching a daily target, is most important for reducing premature death risk. They found no 'best' way to take steps, concluding that 'a greater number of steps, regardless of daily patterns, is associated with better health outcomes'. The average daily step count among participants was 5,615.
As an observational study, no firm conclusions about cause and effect could be drawn. Limitations include that physical activity was assessed for only one week and the study included only women. Nonetheless, the researchers said the findings support including step metrics in future physical activity guidelines, noting that 'bunching' steps is a viable option for health.
