In two new studies, researchers found that older adults may be able to live longer, healthier lives by increasing physical activity that doesn’t have to be strenuous to be effective.
They say finding a way to physically move more in an activity that suits your capabilities and is pleasurable is extremely important for all people, and especially for older people who may have risk factors for heart diseases.
Physical activities such as brisk walking can help manage high blood pressure and high cholesterol, improve glucose control among many benefits.
In one study, researchers evaluated physical activity levels of 1,262 participants from the ongoing Framingham Offspring Study.
Participants were an average age of 69 (54% women), and they were instructed to wear a device that objectively measured physical activity for at least 10 hours a day, for at least four days a week between 2011 and 2014.
The team found older adults were 67% less likely to die of any cause if they spent at least 150 minutes per week in moderate to vigorous physical activity compared to those who did not engage in more than 150 minutes per week of moderate to vigorous physical activity.
However, among the participants with an average age of 69, physical activity doesn’t have to be strenuous to be effective.
Each 30-minute interval of light-intensity physical activities – such as doing household chores or casual walking – was linked to a 20% lower risk of dying from any cause.
Conversely, every additional 30-minutes of being sedentary was related to a 32% higher risk of dying from any cause.
In the second study, researchers found women who walked 2,100 to 4,500 steps daily reduced their risk of dying from heart attacks, heart failure, stroke and other cardiovascular diseases by up to 38%, compared to women who walked less than 2,100 daily steps.
The women who walked more than 4,500 steps per day reduced their risk by 48%, in this study of over 6,000 women with an average age of 79.
The cardioprotective effect of more steps per day was present even after the researchers took into consideration heart disease risk factors, such as obesity, elevated cholesterol, blood pressure, triglycerides and/or blood sugar levels, and was not dependent on how fast the women walked.
Despite popular beliefs, there is little evidence that people need to aim for 10,000 steps daily to get cardiovascular benefits from walking.
This study showed that getting just over 4,500 steps per day is strongly associated with reduced risk of dying from heart disease in older women.
The team says taking more steps per day, even just a few more, is achievable, and step counts are an easy-to-understand way to measure how much we are moving.
There are many inexpensive wearable devices to choose from. the research shows that older women reduce their risk of heart disease by moving more in their daily life, including light activity and taking more steps.
Being up and about, instead of sitting, is good for the heart.
The study included more than 6,000 women enrolled in the Women’s Health Initiative with an average age of 79 who wore an accelerometer on their waist to measure physical activity for seven days in a row; participants were followed for up to seven years for heart disease death.
The study findings were presented at the American Heart Association’s Epidemiology and Prevention.
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