ACCORDING TO A NEW STUDY, EVERY ADDITIONAL 500 STEPS walked daily reduces the risk of cardiovascular disease by one-seventh. The health improvements begin at 3,000 daily steps.
I often write about how physical activity — such as walking — is correlated with health improvements.
Many of the studies I cite focus on younger or middle-aged adults, with fewer looking at the upsides for older folks. Yesterday, I suggested that one of my older patients consider walking more (and working on balance).
A new research study validates my walking recommendation. For people 70 and older, more walking lowers cardiovascular disease risk. This new research, explores how 500 addition steps can help reduce the risk of cardiovascular disease (CVD).
“I was the world in which I walked, and what I saw
Or heard or felt came not but from myself;
And there I found myself more truly and more strange.”
― Wallace Stevens, The Collected Poems
What is exercise?
Exercise refers to any physical activity to maintain or improve health and fitness. It can take many forms, such as walking, running, cycling, swimming, weightlifting, yoga, and more.
Exercise is an essential component of a healthy lifestyle. It can have many benefits, including improving cardiovascular health, reducing the risk of chronic diseases like diabetes and obesity, improving mental health and cognitive function, and promoting better sleep.
The type, duration, and intensity of exercise required for optimal health benefits may vary depending on age, fitness level, and health status.
500 steps (one-quarter mile) for heart health
Researchers enrolled 452 participants from the ongoing Atherosclerosis Risk in Communities study. The subject’ average age was 78, and 59 percent were women. Twenty percent self-identified as Black, and 70 percent as women.
The enrollees used a hip-attached accelerometer to track their daily steps and had their cardiovascular health tracked for 3.5 years. Here are the findings:
Twelve percent of those walking daily for fewer than 2,000 steps had a cardiovascular event (heart failure, stroke, or coronary artery disease). Only 3.5 percent of those getting 4,500 experienced one.
I recently wrote about a separate study that discovered that 11 minutes of moderate-intensity physical activity a day (or about 75 minutes a week) — such as brisk walking, hiking, or dancing — may lower the risk of heart disease, stroke, and some cancers.
The numerous counting steps studies do not establish a causal relationship between physical activity and good health. However, there are some reasons why they might be causality, according to “500 Steps” study lead author Erin Dooley of the University of Alabama:
“Walking is a great way to get physical activity. Not only is it a low-impact, weight bearing exercise which is important for bone health in older adults, walking is associated with reducing risk factors for CVD by helping to control blood pressure and blood sugars, decrease weight, and help reduce stress.”
Guidelines for physical activity
Current government guidelines suggest at least 150 minutes of moderate to vigorous intensity exercise, which can include brisk walking, weekly.
During the day, I break my walks into smaller chunks of 10 to 15 minutes. I prefer to walk outside to promote my psychological and emotional well-being. Fractal complexity is part of the reason going outside can help:
For me, one-quarter mile translates to at least 500 steps.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
Thank you for reading “Add 500 Steps for Heart Health.”
