Walking 6,000 Steps/Day can Help Lower Risk of Cardiovascular Disease for Older Adults

 

A new study found that older adults who walk 6,000 to 9,000 steps a day have a 40% to 50% reduced risk of cardiovascular diseases, such as a heart attack or a stroke, compared to those who walk 2,000 steps per day.

 “We found for adults over 60, there was a strikingly lower risk of a cardiovascular event or disease over an average follow-up of six years,” Amanda Paluch, an assistant professor of kinesiology in the School of Public Health and Health Sciences at the University of Massachusetts said.

“When accumulating more steps per day, there was a progressively lower risk.”

This meta-analysis used data from 15 studies involving nearly 50,000 people from four continents, finding that walking between 6,000 and 8,000 steps per day was linked with a lower risk of death from all causes among older adults. More steps are generally better, so even if 8,000 steps is not possible, any amount above 3,000 steps is generally seen as beneficial.

The research did not support the 10,000-step goal, which came from a marketing campaign in Japan.

“The people who are the least active have the most to gain,” Paluch said. “For those who are at 2,000 or 3,000 steps a day, doing a little bit more can mean a lot for their heart health. If you’re at 6,000 steps, getting to 7,000 and then to 8,000 also is beneficial, it’s just a smaller, incremental improvement.” 

The latest analysis found no link between steps per day and cardiovascular risk in younger adults. Daily walking did not reduce the risk of heart disease in younger adults.

“This is because cardiovascular disease is a disease of aging and often doesn’t come to fruition until we’re at older ages,” said Paluch. 

Some ways to get your daily steps.

Erin Blakely, a licensed nursing home administrator specializing in gerontology, said golf is a great way for seniors to get their steps in.

“As we age, our bodies tend to slow down and become less active,” Blakely said. “This leads to fragility and an increased risk of health-related issues. I would notice those that stayed active (i.e., walking) having much greater success for longevity.” Golf is a great way for seniors to get their steps. One round of golf equals about 12,000 steps – about 2,500 if using a golf cart. 

 “There are emotional and physical benefits of walking,” Sabrina Romanoff, a clinical psychologist in New York City said.

“Specifically, when you wake up in the morning and start your day with a walk around the block – it will recalibrate your mind and prepare you for the day ahead. It’s a tangible reminder of the beauty, expansiveness, and people we live among and often breaks us out of a fixed mindset.”

“Similarly, walks at the end of the day help you unwind from the stress of the day and assist with the transition to sleep. Walking is ultimately a great reset button for the mind and body.”