Move Over 10,000 Steps, New Study Says Just 4,000 Weekly Steps Can Lower Death Risk In Older Women

Counting steps has become a trend these days. Some people keep tracking their steps all day long, to ensure they are completing the popularised 10,000 steps daily. But what if we tell you that even 4,000 steps weekly can lower mortality risk for older women? Yes, one recent study has shared this in their findings. If you want to know more about the study, read on.

What is the New Study All About

A research has been published in the British Journal of Sports Medicine, which analysed over 13,000 women, all aged over 62 years. They discovered that women who walked at least 4,000 steps once or twice per week, despite their intensity or speed, could lower their risk of death by 26%. It further showed that it can also lower risk of heart diseases over the course of a decade by 27%.

The study was conducted with 13,547 American women – all of them over 62, with the average age being 72. They were made to wear activity trackers for seven consecutive days between 2011 and 2015. Then they were followed for over a decade. None of them had heart disease or cancer when the study began.

The risk analysis found that women who achieved a daily threshold of 4000 or more steps for 1 to 2 days in a week had a 26% lower mortality rate and 27% lower risk of cardiovascular disease, than those who never achieved the specified threshold throughout the week. These women took 5,615 steps a day on average.

However, one must note that this was an observational study and had several limitations. No solid conclusion can be drawn from it.

Health Benefits of Walking

On this note, let us take a look at the health benefits of brisk walking:

• Helps you maintain a healthy weight and lose body fat.
• Prevent or manage different health conditions, such as heart disease, stroke, high blood pressure, cancer and type 2 diabetes.
• Improve cardiovascular health.
• Strengthen bones and muscles.
• Improve muscle endurance.
• Increase energy levels.
• Improves mood, cognition, memory and sleep.
• Improves balance and coordination.
• Strengthen immune system.
• Reduce stress and tension.

Also Read: Expert Shares The Best Time To Walk Post Meals For Diabetics

How to Develop a Walking Routine

If you are someone who wants to create a daily walking routine, here’s are some things to remember:

Having the right gear

You need to choose shoes with proper support, a firm heel and thick flexible soles.
Wear comfortable and loose-fitting clothes. Dress appropriately according to the weather. Use sunscreen, a hat and sunglasses if you're walking during the day. You can also choose an activity tracker, a fitness app or pedometer. All these can help you track your time, distance, heart rate and calories.

Choose your path carefully

When walking outdoors, avoid paths which have cracked sidewalks, potholes, low-hanging limbs or uneven turf. When the weather is not appropriate for walking, consider walking indoors like at home or in a mall.

Start with warm up

Take it slow at first. For the first five to 10 minutes, walk slowly, so that your muscles warm up and can prepare your body for exercise.

Cool down

Just like in the beginning, during the end of your walk, take it slow for five to 10 minutes to help your muscles cool down.

Stretch

After cooling down, stretch your muscles gently.

Tips to Stay Safe During a Walk

While walking, one should also ensure they are safe. Here are some safety tips to take note of:

• Choose areas which are designated for pedestrians. Avoid dark or isolated paths.
• Try to wear a reflective vest, so people in cars can spot you when you are walking after or before sunset.
• Go for sturdy shoes.
• Wear loose, comfortable outfits.
• Have plenty of water to stay hydrated.
• Wear sunscreen even on cloudy days. This will prevent you from getting sunburn.

Also Read: Can Late Night Walking Upset Your Gut Health? Doctor Weighs In

The Final Word

A study findings published in the British Journal of Sports Medicine stated that women who walked at least 4,000 steps once or twice per week, despite their intensity or speed, could lower their risk of death by 26% and risk of heart diseases over the course of a decade by 27%.