Study Reveals Surprising Findings: Women Over 60 Only Need 3,600 Steps to Reduce Heart Failure Risk
We’ve all heard the popular recommendation of hitting 10,000 steps per day for optimal health. However, a recent study published in JAMA Cardiology challenges this notion, suggesting that some groups, particularly women over the age of 60, may not need that many steps to reduce their risk of heart failure.
The study, conducted by researchers from the University at Buffalo in New York, observed 6,000 women between the ages of 63 and 99. The participants wore tracking devices on their hips for a week to measure their physical activity. Over a period of 7½ years, the researchers recorded 407 cases of heart failure in the group.
The findings were surprising. It was discovered that women between the ages of 63 and 99 only needed an average of 3,600 steps per day to reduce their heart failure risk by 26%. Lead author Michael J. LaMonte, PhD, research professor of epidemiology and environmental health in UB’s School of Public Health and Health Professions, explained, “[This was] after accounting for differences in age, race and ethnicity, and clinical factors known to increase one’s risk of heart failure.” This number is significantly lower than the often-targeted goal of 10,000 steps per day.
The study also revealed that light activity, such as housework and daily tasks, as well as moderate- to vigorous-intensity activity like climbing stairs or walking, contributed to a lower risk of heart failure. Every 70 minutes of light activity and 30 minutes of moderate- to vigorous-intensity activity resulted in a 12% to 17% decrease in heart disease risk.
On the other hand, sedentary time proved to be detrimental. For every 90 minutes of sedentary time, the risk of heart failure increased by 17%. These findings highlight the importance of staying active and avoiding prolonged periods of sitting.
The study focused on two different types of heart failure, including heart failure with preserved ejection fraction (HFpEF), which is the most common form seen in older women. LaMonte emphasized the significance of preventing HFpEF, stating, “This type of heart failure is increasingly common in women, older adults, and racial-ethnic minority groups.” Unfortunately, there are currently no established therapies to treat this subtype, making prevention all the more crucial.
Dr. Bradley Serwer, a cardiologist and chief medical officer at VitalSolution, stressed the importance of physical activity for heart health. Regular exercise can improve cardiovascular fitness, peripheral circulation, vascular tone, and help control comorbidities such as high blood pressure, diabetes, and hypercholesterolemia. He recommended that senior women engage in a mixture of aerobic and weight-lifting exercises on a regular basis.
For those over 50, high-impact exercises like running may lead to overuse injuries. Serwer advised opting for low-impact activities such as cycling, walking, swimming, or yoga. He also emphasized the importance of starting slow and gradually building up physical activity levels. Consulting with a doctor or hiring a personal trainer can be helpful for those who haven’t exercised in a while.
LaMonte’s simple message for older adults is to “sit less and move more.” Even light-intensity activities of daily living and walking can significantly lower the risk of heart failure in older women. Moving around the home, caregiving, and incorporating short walks throughout the day can contribute to cardiovascular health in later life.
In conclusion, this study challenges the widely accepted notion that 10,000 steps per day is necessary for optimal health. Women over 60 can significantly reduce their risk of heart failure by achieving just 3,600 steps per day. The findings highlight the importance of staying active, engaging in light and moderate- to vigorous-intensity activities, and avoiding prolonged periods of sitting. By incorporating movement into daily life, older women can take proactive steps towards preventing heart failure and maintaining their cardiovascular health.
