Older women who walk at least 4,000 steps on just one or two days a week reduce their risk of early death 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 the total number of steps taken each week matters more than how often people reach a daily target.
The study followed 13,547 American women aged 62 and over, with an average age of 72, for over a decade. Participants wore activity trackers for a week between 2011 and 2015 and were monitored until the end of 2024. During that period, 1,765 women died and 781 developed cardiovascular disease.
Women who clocked up at least 4,000 steps on one or two days a week had a 26% lower risk of death from any cause and a 27% lower risk of dying from heart disease, compared with those who never reached that threshold. For those achieving the target on three or more days, the risk of death from any cause fell by 40%, while the cardiovascular death risk reduction remained at 27%.
The researchers concluded that step volume is more important than the frequency of meeting daily step thresholds. They noted that there is no 'best' pattern for taking steps; individuals can exercise in any preferred pattern, such as 'slow and steady' or 'bunched' steps, to lower mortality and cardiovascular risk.
However, the study was observational and cannot prove cause and effect. Limitations include the short assessment period of physical activity and the focus on women only. Nevertheless, the findings support including step metrics in future physical activity guidelines.
