Here’s how many steps women over 60 should be taking per day

health

From Fox News

We’ve all heard that achieving 10,000 steps per day is widely recommended to maintain optimal health, but some groups, such as women over 60, Now, sometimes you don’t need that many steps.

That’s according to a new study published in JAMA Cardiology, which found that women between the ages of 63 and 99 only need to take an average of 3,600 steps a day to reduce their risk of heart failure by 26%.

“[This was] “We took into account age, racial and ethnic differences, and clinical factors known to increase the risk of heart failure,” said lead author Michael, a research professor of epidemiology and environmental health in the UB School of Public Health.・Dr. J. Lamonte said. said in a statement to Fox News Digital.

“This is much less than the 10,000 steps per day that is often the goal,” he noted.

Researchers at the University at Buffalo, New York, observed 6,000 American women between the ages of 63 and 99, collecting data on physical activity, sedentary time, and heart health.

Over 7.5 years, 407 cases of heart failure occurred in this group.

Risk decreases by 12% to 17% for every 70 minutes of light activity (housework, self-care, other daily tasks) and 30 minutes of moderate-to-vigorous activity (such as climbing stairs, yard work, walking) It turned out to be. or jogging).

Researchers found that for every 90 minutes of sedentary time, the risk of heart failure increased by 17%.

To measure physical activity, participants wore a tracking device on their hips for one week.

“Even light physical activity, such as daily activities and walking, appears to be associated with a lower risk of heart failure in older women,” Professor Lamonte said.

“Our data therefore suggest that lower amounts and intensities of physical activity than those currently recommended in public health guidelines may be beneficial for heart failure prevention later in life. .”

This study evaluated the risk of two different types of heart failure, including heart failure with preserved ejection fraction (HFpEF).

In this condition, also known as diastolic heart failure, the heart muscle contracts normally, but the left ventricle remains stiff and the heart does not fill properly with blood, according to the American Heart Association website.

“HFpEF is the most common form of heart failure in older women and racial/ethnic minorities, and there are currently few established treatment options, making primary prevention even more important. “There are,” LaMonte told Fox News Digital.

“This type of heart failure is increasingly common in women, older adults, and racial minority groups,” LaMonte told Fox News Digital.

“Unfortunately, there are currently no established treatments to treat this heart failure subtype, making its prevention even more important. It is expected that women will outnumber men in the 80+ age group in the coming decades.” As the population ages, its relevance will only increase.”

Professor Ramonte added: “The possibility that light activities of daily living may contribute to the prevention of HFpEF in older women is an exciting and promising result for future studies to evaluate in other groups, including older men.” .

The risk of heart failure, including HFpEF, was “significantly reduced” at approximately 2,500 steps per day, according to the release.

At 3,600 steps, the risk decreased by 25% to 30%.

Potential limitations

The study had several limitations, the lead researcher noted.

“Observational study designs require caution in interpreting causality based on correlated results,” LaMonte told Fox News Digital.

“Repeated measurements would be preferable as there is only one accelerometer measurement and activity habits may change during follow-up.”

The researchers also did not have new biomarkers for cardiac damage or volume overload, which would have allowed for a more detailed analysis of activities that may lower the risk of heart failure. he said.

“Our cohort is older postmenopausal women, so other studies need to confirm these results in men and younger people,” LaMonte said.

The importance of exercise for older women

Dr. Bradley Serwer, a cardiologist and chief medical officer at Vital Solutions, a Cincinnati, Ohio-based company that provides cardiovascular and anesthesiology services to hospitals, was not involved in the study. However, it did point out the importance of physical activity for heart health.

“Regular exercise helps improve cardiovascular health by improving peripheral circulation, improving vascular tone, and controlling comorbidities such as hypertension, diabetes, and hypercholesterolemia. ” he told Fox News Digital.

“It’s important to stay active both mentally and physically, especially if you’re over 50.”

Ideally, senior women should aim for a combination of aerobic exercise and weightlifting on a regular basis, Sarwar says.

For people over 50, he warned that high-impact exercise such as running can lead to overuse injuries.

“Low-impact activities such as cycling, walking, swimming and yoga are very beneficial,” he recommended.

If you haven’t exercised in a while, it’s important to see your doctor to make sure you’re healthy enough to start a fitness program, Sarwar says.

“Once you decide you’re healthy enough to exercise, we recommend starting slow and building up gradually,” he said. “In some cases, it can be helpful to hire a personal trainer or join a gym with an exercise physiologist.”

Lamonte added: “The simple message for older adults is: sit less and move more.”

She noted that moving around the house, providing care, and walking are sources of exercise that are beneficial for cardiovascular health later in life.

“For those who are capable of and interested in moderate-intensity exercise, the benefits may be greater. But exercise doesn’t have to be flashy or planned. ” he says.

“Be active in your daily life, stop sitting for long periods of time and try to walk a little.”