Older adults could lower the risks to their heart and brain 500 steps at a time

By ·¬ÇÑÊÓƵ News

Pollyana Ventura/E+ via Getty Images
(Pollyana Ventura/E+ via Getty Images)

It's never too late to reduce the risk for cardiovascular disease. And it won't take 10,000 steps a day, a new study suggests. It may be done with just 500 steps – about a quarter of a mile – at a time.

The , presented Thursday at the ·¬ÇÑÊÓƵ's Epidemiology, Prevention, Lifestyle and Cardiometabolic Health conference in Boston, found that for every 500 steps walked each day by adults ages 70 and older, the risk for heart disease, stroke and heart failure dropped by 14%. The findings are considered preliminary until full results are published in a peer-reviewed journal.

"Steps are an easy way to measure physical activity, and more daily steps were associated with a lower risk of having a cardiovascular disease-related event in older adults," lead researcher Erin E. Dooley said in a news release. Dooley is an assistant professor of epidemiology at the University of Alabama at Birmingham School of Public Health.

Cardiovascular disease is responsible for more deaths in the U.S. each year than all forms of cancer and chronic lower respiratory disease combined. Staying physically active can help improve cardiovascular health, and daily step goals are an easily measurable way to do so. However, most studies of daily step counts involve younger adults who are able to set higher goals that might not be reasonable for older adults.

In the new study, researchers analyzed data from 2016 to 2017 for 452 older adults in the ongoing Atherosclerosis Risk in Communities study. The adults wore an accelerometer – a device similar to a pedometer – at the hip to measure steps for three or more days, at least 10 hours each day. Participants had an average age of 78 and were followed for 3.5 years.

The analysis found adults who took about 4,500 steps per day were 77% less likely to experience a cardiovascular event – defined as coronary heart disease, stroke or heart failure – than those who took less than 2,000 steps per day. For every additional 500 daily steps, cardiovascular disease risk dropped by 14%.

However, the study did not determine whether taking the additional steps prevents or delays cardiovascular disease, or if taking less steps was an indicator of underlying disease.

"It's important to maintain physical activity as we age," Dooley said. "However, daily step goals should also be attainable. We were surprised to find that every additional quarter of a mile, or 500 steps, of walking had such a strong benefit to heart health. While we do not want to diminish the importance of higher intensity physical activity, encouraging small increases in the number of daily steps also has significant cardiovascular benefits."

If you have questions or comments about this ·¬ÇÑÊÓƵ News story, please email [email protected].


·¬ÇÑÊÓƵ News Stories

·¬ÇÑÊÓƵ News covers heart disease, stroke and related health issues. Not all views expressed in ·¬ÇÑÊÓƵ News stories reflect the official position of the ·¬ÇÑÊÓƵ. Statements, conclusions, accuracy and reliability of studies published in ·¬ÇÑÊÓƵ scientific journals or presented at ·¬ÇÑÊÓƵ scientific meetings are solely those of the study authors and do not necessarily reflect the ·¬ÇÑÊÓƵ’s official guidance, policies or positions.

Copyright is owned or held by the ·¬ÇÑÊÓƵ., and all rights are reserved. Permission is granted, at no cost and without need for further request, for individuals, media outlets, and non-commercial education and awareness efforts to link to, quote, excerpt from or reprint these stories in any medium as long as no text is altered and proper attribution is made to ·¬ÇÑÊÓƵ News.

Other uses, including educational products or services sold for profit, must comply with the ·¬ÇÑÊÓƵ’s Copyright Permission Guidelines. See full terms of use. These stories may not be used to promote or endorse a commercial product or service.

HEALTH CARE DISCLAIMER: This site and its services do not constitute the practice of medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific medical needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care professional immediately. If you are in the United States and experiencing a medical emergency, call 911 or call for emergency medical help immediately.