In a recent preliminary study to be presented at the American Heart Association’s upcoming meeting, researchers have discovered that walking an extra 500 steps daily, which is roughly a quarter of a mile, can result in a 14% decreased risk of cardiovascular diseases such as heart disease, stroke, or heart failure.
Steps Matter for Older Adults
The study emphasizes the benefits of step-count for older adults, contrasting previous studies that targeted younger demographics with a daily goal of 10,000 steps, which might be daunting for the elderly.
The research involved an analysis of health data from the Atherosclerosis Risk in Communities (ARIC) study, which initially consisted of 15,792 adults.
The current study analyzed the data of 452 participants, predominantly around 78 years old, who used a hip-worn accelerometer device to measure their daily steps.
Major Findings
Adults taking approximately 4,500 steps daily had a whopping 77% lower risk of facing a cardiovascular event than those who walked less than 2,000 steps.
12% of adults taking under 2,000 steps daily experienced a cardiovascular event, as opposed to only 3.5% of those walking around 4,500 steps.
Every increase of 500 daily steps was consistently linked with a 14% reduction in cardiovascular disease risk.
Erin E. Dooley, Ph.D., emphasized the importance of maintaining physical activity as we age, expressing surprise at the significant heart health benefits associated with just an additional 500 steps, or a quarter of a mile, per day.
For older adults aged 70 or above, the aim should be to add at least 500 steps to their daily routine.
It remains to be seen if higher step counts can actively prevent or if lower counts hint at an underlying disease.
Alongside increased physical activity, the American Heart Association suggests a combination of a balanced diet, adequate sleep, avoiding smoking, maintaining healthy body weight, and monitoring cholesterol, blood sugar, and blood pressure.
The study had certain constraints. Participants had to opt into the accelerometer device study, which might not capture all forms of physical activity, such as cycling and swimming.
The study also had an over-representation of educated white females, which might influence its broader applicability.
Lastly, the study measured steps at only one point in time, making it challenging to determine how step variations over time could affect cardiovascular disease risks.
Conclusion
The study underscores the importance of walking for cardiovascular health, especially in older adults. Adding just a quarter of a mile or 500 steps daily can significantly improve heart health.
Further research will delve deeper into these findings, but for now, the message is clear: every step counts towards better health.
If you care about heart disease, please read studies about food that may harm your heart rhythm, and this antioxidant drug may protect against stroke and heart attack.
For more information about heart health, please see recent studies about drug combo that could halve your risk of heart attack, and results showing that one cup of nitrate-rich vegetables per day may prevent heart disease.
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