New research suggests that older women can significantly reduce their risk of early death by walking just 4,000 steps a day, even if only done once or twice a week. The study, published in the British Journal of Sports Medicine, found that this level of activity cuts the chance of premature mortality by over a quarter.
Researchers from Harvard University and other institutions analysed data from 13,547 women, typically aged around 72, who were free from heart disease and cancer at the start of the trial. Participants wore devices to measure their step count for seven consecutive days and were tracked for nearly 11 years. During this period, 1,765 women (13 per cent) died and 781 (5.1 per cent) developed heart disease.
The findings challenge the widely accepted benchmark of 10,000 steps daily. Compared with sedentary women, those who achieved 4,000 steps per day on one or two days a week had a 26 per cent lower risk of death from any cause and a 27 per cent lower risk of heart disease. Achieving this on three days a week brought even greater benefits, including a 40 per cent reduced risk of early death and a 27 per cent lower risk of heart disease.
The study underscores that the overall volume of steps taken, rather than the frequency of activity, is the key determinant in lowering death rates and mitigating the risk of heart disease. Experts concluded there is “no ‘better’ or ‘best’ pattern” for achieving health benefits through walking, and that “individuals can undertake physical activity in any preferred pattern”.
Even more exercise, such as 5,000 to 7,000 steps, led to further declines in risk, but these were more modest. The researchers said the findings suggest that physical activity guidelines for older women should consider recommending at least 4,000 steps per day on one to two days per week to lower mortality and cardiovascular disease risk.
