A recent study reveals that walking as little as 4,000 steps a day can significantly reduce the risk of death among older women. The study was led by researchers at Shriners Hospital for Children and Brigham and Women’s Hospital in Boston. Their study looked at more than 13,000 women aged 62 and older during an 11-year follow-up period. The findings, published in the British Journal of Sports Medicine, highlight the importance of incorporating physical activity into daily routines.
The study found that women who walked at least 4,000 steps once or twice a week reduced their risk of death by 26%. People who remained physically active on three or more days per week experienced an even larger reduction in their risk of dying. They saw a drop of as high as 40%! These women were not only preventing premature death in general, but cutting their risk of dying from heart disease specifically by 27% over that same time.
Mainly because walking is convenient, giving people the ability to spread steps out over the course of the day. White women who averaged over 7,000 steps per day had a 32% lower risk of death. By doing so, they reduced their risk of heart disease by 16%. This new data underscores the hard-won, proven health benefits of making physical activity a routine part of the day for older adults.
As Dr. Tara Narula, a cardiologist who helped conduct the study, told ABC’s “Good Morning America” this morning, that’s a big deal. She kept it real, focusing on ways to make walking work in people’s busy lives.
“It’s really about building it into your daily lifestyle and you have to be mindful of it,” – Dr. Tara Narula
Narula offered tips for easy ways to get movement into your day. Introduce small changes, like taking lunch breaks in short walking distances or holding meetings on the go outdoors.
“If you have an office, get up and walk during lunch for 10 minutes, have your meetings on the phone and walk around the block,” – Dr. Tara Narula
The study provides a particularly rich and valuable snapshot of participants’ walking habits. It makes clear how very important it is to stay physically active. By focusing on achievable goals like walking 4,000 steps a day, older women can significantly enhance their health and longevity.
