Research suggests that walking more than 6,000 steps a day can significantly reduce the risk of cardiovascular disease in older adults. A recent study finds that walking between 6,000 and 9,000 steps per day is linked to a significantly reduced risk of cardiovascular disease in older adults. Every additional 1,000 steps taken daily, especially for people who currently walk less than 3,000 steps per day, marks a substantial reduction in cardiovascular risk.
The study analyzed data from more than 20,000 people in the United States and 42 other countries. Experts claim that it is not difficult to track daily step count even without a fitness tracker. A new study suggests that people over 60 can significantly reduce their risk of cardiovascular disease by walking between 6,000 and 9,000 steps per day.
Compared to people who walked 2,000 steps per day, researchers found that people who walked between 6,000 and 9,000 steps per day had a 40-50% reduced risk of cardiovascular disease, including heart attacks and strokes. stroke. This study focuses on the risk of cardiovascular disease (CVD). A previous study showed that walking 8,200 steps a day can reduce the risk of a wide range of chronic health conditions.
The new study reports the results of a meta-analysis of eight prospective studies using health data from 20,152 people in the United States and 42 other countries. Their average age was 63.2 years, plus or minus 12.4 years, and 52% were women. The study is published in the journal Circulation.
Walking more to reduce the risk of CVD
People who currently walk between 2,000 and 3,000 steps per day experience the most significant reduction in CVD risk by walking more. For those who already take 7,000 steps a day, the improvement would be less dramatic, but still significant. The study found that every time you took 1,000 more steps, you got a further reduction in CVD risk.
There is no upper limit at which there was no additional benefit in this study. Each incremental increase was associated with a reduced risk of heart disease in older adults. The analysis saw a gradual reduction in CVD risk for people walking up to 15,000 steps per day.
The study suggests that people hoping to reduce their risk of cardiovascular disease might consider setting more realistic goals than the oft-cited 10,000 steps a day, which is not based on scientific research. While it is true that more steps are better, the most important thing is to increase the number of steps.
Older and younger walkers
The study found no link between increased step count and reduced CVD risk in young adults. This is not surprising, as CVD is primarily a disease of the elderly. The study indicates that only 4.2% of young adults experienced subsequent cardiovascular events, compared to 9.5% of older adults. That doesn’t mean young adults shouldn’t exercise for their cardiovascular health.
In young adults, physical activity has a beneficial effect on many precursors of cardiovascular diseases, such as high blood pressure, obesity and type 2 diabetes. These conditions are more likely to develop in young adults, and are important for the early prevention of cardiovascular disease.
Steps alone should not be used to assess how much exercise is enough. Ideally, exercise should be intentional and daily, with at least moderate intensity. Young adults should also focus on incorporating unintentional exercise into their daily activity, such as taking the stairs instead of the elevator, walking instead of driving, and more physically active hobbies.
Do you need a step-tracker?
For the elderly, you can get a distance measuring device because it is now very easy to get one for a minimal cost. Step trackers can be a great way to monitor and inspire you to reach your next step goals. Many smartphones have built-in step trackers, so people may find they already have one.
You can also rate your steps based on the duration of your walk. Brisk walking, considered a moderate-intensity activity, is about 100 steps per minute. The study found no additional reduction in CVD risk from walking faster than this.
