The Science-Backed Step Count That Keeps Older Women Healthier Longer

If you’re looking to stay healthy in older age, a new study has suggested the number of steps you take each week matters far more for your health than how often you actually do it.That’s according to new research published in the British Journal of Sports Medicine, which found clocking up at least 4,000 daily steps on just one or two days per week has been linked to a lower risk of death among older women.It also helped lower the risk of cardiovascular disease. Why your step count mattersWe often talk about the importance of getting 10,000 steps a day – which, it turns out, was a marketing tool originally – and more recently, studies have suggested slightly lower step counts are probably better. One paper in particular found that 7,000 steps a day was the sweet spot.For this latest study, researchers wanted to understand how much physical activity people should do as they age to reap health benefits.The large study examined not only how many steps older women take, but how often they reach their step targets across the week.Over 13,000 women (with an average age of 71) wore activity trackers for seven consecutive days between 2011–2015 and were tracked for nearly 11 years. The women were free of cardiovascular disease or cancer at the start of the study. During the monitoring period, 1,765 women (13%) died and 781 (5%) developed cardiovascular disease. Researchers discovered that clocking up at least 4,000 steps per day on one or two days of the week was associated with a 26% lower risk of death from all causes and a 27% lower risk of a cardiovascular disease death, compared with not reaching this threshold on any day of the week. And for women who managed 4,000 steps on at least three days of the week, the benefits increased even more – the lower risk of death from any cause increased to 40%, and remained at 27% for the risk of cardiovascular death.Getting in 5,000 to 7,000 steps on three or more days of the week was associated with a 32% reduction in the risk of death from any cause – and a 16% lower risk of cardiovascular death.The study is observational – so no firm conclusions can be drawn about cause and effect – and researchers acknowledged physical activity was assessed only for one week, therefore they couldn’t account for variations in behaviour over longer periods. They also didn’t have information on dietary patterns.That said, they suggested “step volume is more important than the frequency of meeting daily step thresholds in the older population” and that “there is no ‘better’ or ‘best’ pattern to take steps”.How far is 4,000 steps?It depends on step length, however Running Paces suggests for women, 4,000 steps is equivalent to about 1.67 miles (and about 1.97 miles for men).Personal trainer and running coach Amber Sayer previously told Runner’s World that walking 5,000 steps per day can still “significantly” reduce your risk of dying prematurely and cardiovascular disease.“The risk of premature death continues declining until about 7,500 steps per day when it levels off,′ she said.Related...I Tried The '6-6-6' Walking Challenge, And It Got Me Out Of An Exercise RutThis 1 Type of Walking Could Be The Key For Upping Your Step CountThis Walking Change Could Be A Sign Of Early Parkinson's

Comments

Breaking news

Map shows where Storm Benjamin will hit UK with 75mph winds and heavy rain

Metro

Eurostar will run Britain's first-ever double decker trains as it announces £1.7bn deal to buy up to 50 to use across its network

about 3 hours ago

Dailymail

Rihanna loses $36MILLION on her failed luxury fashion brand venture with Louis Vuitton

about 3 hours ago

Dailymail

Why is my daughter still a virgin at 24? Parents used to fear their children having sex too early, now the worry is they're not doing it all, says TRACEY COX - and I know the startling reason why

about 3 hours ago

63 people killed in huge road crash after two buses 'attempt to overtake in opposite directions' in Uganda

Dailymail

Jake had just landed for his well-earned holiday when he received a string of texts from his boss... so what would YOU do?

about 3 hours ago

Dailymail

I'm a professional house cleaner and there are five common items I would NEVER have in my home: 'The absolute worst'

about 3 hours ago

Dailymail

Prince Andrew will be summoned to give evidence on Jeffrey Epstein to US Congress committee as victim says shamed royal should 'do right' by Virginia Guiffre and testify

about 3 hours ago

Dailymail

Storm Benjamin to batter UK as Met Office issues warnings with 2in of rain and 75mph winds on way

about 3 hours ago

Dailymail

Inflation sticks at 20-month high in bleak backdrop for Rachel Reeves' Budget as panicking businesses warn she can't 'tax the way to growth'

about 3 hours ago

Dailymail

Behind the scenes of Prince Andrew's trip to New York 25 years ago and his 72-hour relationship with a former Playboy model, according to royal author

about 3 hours ago

JoJo Siwa and boyfriend Chris Hughes pack on the PDA as they make red carpet debut after unlikely reality show coupling

Dailymail

Comments

Breaking news

Map shows where Storm Benjamin will hit UK with 75mph winds and heavy rain

Prince Andrew only pays water bills ‘from time to time’ at his rent-free Royal Lodge

I was pulled over by police – and starkly reminded of my Blackness

Nato scrambles fighter jets after Russian night of hell kills two children

Janelle Monáe Has A Time Travel Story – So Why Wouldn't It Involve David Bowie?

BBC Russia Expert Delivers Reality Check To Trump After Putin Talks Scrapped

Popular Greek singer-songwriter Dionysis Savvopoulos has died at 80

Mosquitoes found in Iceland for first time

Tropical Storm Melissa brings flood risk to Haiti, Dominican Republic and Jamaica

Barclays earnings dip after raising car finance compensation bill to £325m

Ukraine hits Russian chemical with British Storm Shadow missiles in ‘massive’ attack

At least 63 people killed in head-on bus crash in Uganda

Fitness trackers can lead to feelings of shame, study suggests

Shock as thousands of gelatinous pink sea creatures wash ashore in America

Australian prime minister dismisses Trump’s remarks to ambassador as ‘banter’

Racist yob hurled abuse and threats as he walked past Turkish barber shop

Lidl announces plans for 66 new stores in Scotland - full list

MSPs join members of the Larkhall & District Volunteer Group lunch club to mark the start of Community Transport Week

Man 'killed girlfriend's brother hours after they met following Jägerbomb binge'

CBI business group to name BAE Systems' Hogg as next president

Elon Musk launches 'two-figure IQ' attack on NASA boss

63 people killed in crash involving two buses in Uganda

UK inflation announced with major impact on state pension and benefits

Uganda bus crash: At least 63 killed in massive collision as buses 'tried to overtake'

'My husband likes weird names and I'm torn by what he wants to call our baby'

David Beckham shares what he'd have for 'last meal' - it’s not for the squeamish

Mum told she will have just seven years with her young daughter

'I used to weigh 26 stone and felt judged, now people are kind and respectful'

The five best running getaways for the perfect rural 'run-cation' this autumn

Kemi Badenoch 'caught red handed' trying to pass Tories off as ordinary voters in video

M60 crash LIVE: Rush hour chaos as major UK motorway at standstill

'Fred West snuck into my bed and I can never erase the smell from my memory'

Tom Cruise's daughter Suri, 19, looks downcast before being comforted by mom Katie Holmes

Do roads become more dangerous immediately after the clocks go back?

UK city named in Lonely Planet's Best in Travel 2026 destinations - and it's not London

Britain has an inflation problem - and Rachel Reeves is to blame, says HUGO DUNCAN

Eurostar will run Britain's first-ever double decker trains as it announces £1.7bn deal to buy up to 50 to use across its network

Rihanna loses $36MILLION on her failed luxury fashion brand venture with Louis Vuitton

Why is my daughter still a virgin at 24? Parents used to fear their children having sex too early, now the worry is they're not doing it all, says TRACEY COX - and I know the startling reason why

63 people killed in huge road crash after two buses 'attempt to overtake in opposite directions' in Uganda

Carrie Johnson channels Kate Middleton in M&S khaki wool coat - and it's still in stock

Jewels of America's only royal lady-in-waiting, the Countess of Airlie, go up for auction today, writes JOSIE GOODBODY

Jake had just landed for his well-earned holiday when he received a string of texts from his boss... so what would YOU do?

I'm a professional house cleaner and there are five common items I would NEVER have in my home: 'The absolute worst'

Prince Andrew will be summoned to give evidence on Jeffrey Epstein to US Congress committee as victim says shamed royal should 'do right' by Virginia Guiffre and testify

Storm Benjamin to batter UK as Met Office issues warnings with 2in of rain and 75mph winds on way

Inflation sticks at 20-month high in bleak backdrop for Rachel Reeves' Budget as panicking businesses warn she can't 'tax the way to growth'

Behind the scenes of Prince Andrew's trip to New York 25 years ago and his 72-hour relationship with a former Playboy model, according to royal author

JoJo Siwa and boyfriend Chris Hughes pack on the PDA as they make red carpet debut after unlikely reality show coupling

Dozens of women claim using Always sanitary towels have left them with agonising intimate burns

Girl is killed in Oxfordshire village as police launch homicide investigation

Trump Wants The US Government To Pay Him $230 Million — And Critics Are Blowing Up Over It

'He's Been Played By Putin Again': Top Diplomat Mocks Trump After Ukraine Peace Talks Collapse

HuffPost Reporter Shuts Down Karoline Leavitt's Childish Name-Calling On CNN

5 Signs Your Child's Food Struggles Might Be ADHD

Daughter of mum stabbed to death at family home says ‘she touched so many hearts’

Man killed in lorry crash was due in court to face charges of sexually touching young girl

TukTuk driver has two weeks to return £24,000 stolen wine to police

Car crashes into security gates outside the White House

Driver arrested after vehicle slams into White House security gate