New research suggests that older women can substantially lower their risk of premature death by walking just 4,000 steps per day on one or two days a week. The study, published in the British Journal of Sports Medicine, found this level of activity reduced the risk of early death by 26% and heart disease by 27% compared with sedentary women.
Walking 4,000 steps on three days a week yielded even greater benefits, including a 40% lower risk of early death and a 27% lower risk of heart disease. However, increasing steps to 5,000–7,000 per day led to more modest gains, with a 32% reduction in mortality but a levelling off in heart disease risk at 16%.
The researchers, including those from Harvard University, emphasised that the total volume of steps taken mattered more than the frequency of activity. They concluded there is no single “best” pattern for walking, and that individuals can achieve health benefits through any preferred schedule.
The findings challenge the widely promoted benchmark of 10,000 steps a day, which the study suggests may be unnecessary for older women. The team recommended that physical activity guidelines for this demographic should consider at least 4,000 steps on one to two days per week.
The study tracked 13,547 women, average age 72, who wore step-counting devices for seven days. Over nearly 11 years of follow-up, 1,765 women died and 781 developed heart disease, providing robust evidence that a greater number of steps, regardless of daily pattern, is linked to better health outcomes.
