A new study published in The British Journal of Sports Medicine suggests that older women can significantly lower their risk of heart disease and early death by walking just 4,000 steps on one or two days a week.
Researchers at Brigham and Women’s Hospital and Harvard Medical School followed more than 13,000 women, averaging 72 years old, who were free from cardiovascular disease and cancer. Participants wore accelerometers for a week between 2011 and 2015 and were tracked for a decade to monitor health outcomes.
The findings were clear: women who hit 4,000 steps on one or two days each week saw a 27% lower risk of cardiovascular disease and a 26% reduction in overall mortality compared with those who did not reach that count. Those walking that distance three or more days weekly saw mortality risk drop by 40%.
“This finding suggests that even relatively modest goals, such as achieving 4,000 steps a day on just one or two days per week, can be associated with meaningful health benefits,” said lead author Dr Rikuta Hamaya.
Hamaya explained that “the total volume of walking is more important than the specific pattern or distribution of those steps across days.” In other words, it is the average activity that counts, not perfect daily consistency.
“This study showed that even 4,000 steps on just one or two days, simply by being ambulatory, not necessarily exercising, can improve cardiac outcomes,” cardiologist Dr Nissi Suppogu supported the research.
The takeaway is simple: every bit of movement counts rather than chasing rigid 10,000-step goals, walking more whenever possible can still protect the heart.