Only 4,000 steps are enough for older women

Ample evidence demonstrates that the physical activity throughout life improves health. However, it is not entirely clear how much activity is necessary at older ages to obtain appreciable benefits. Researchers at Mass General Brigham (United States) analyzed this question by looking at daily step counts and their relationship with mortality and cardiovascular disease in older women.

The study, published in the British Journal of Sports Medicinereveals that take at least 4,000 steps a dayeven only one or two days a weekis associated with a lower risk of death and cardiovascular disease (ECV). According to the researchers, this frequency already offers significant benefits compared to not reaching that threshold on any day.

The research followed up 13,547 women with an average age of 71 yearsparticipants in the US Women’s Health Study, who wore activity trackers for seven consecutive days between 2011 and 2015. Their data was monitored for almost 11 yearsuntil the end of 2024.

During that period, 1,765 women (13%) died and 781 (5%) developed cardiovascular diseases. Those who took at least 4,000 steps a day one or two days a week had a 26% lower risk of death from all causes and 27% less death from cardiovascular disease.

When women reached 4,000 steps at least three days a week, the risk of death from any cause decreased by 40%and remained at 27% for cardiovascular mortality. However, the authors highlight that the average number of weekly steps seems to be the main protective factor.

The researchers remember that this is an observational study, so definitive cause-effect relationships cannot be established. Additionally, physical activity was only assessed for one week, with no information on long-term habits.

Even so, the authors conclude: “The present study suggests that frequency of meeting daily step thresholds is not critical (even 1 or 2 days/week of = 4,000 steps/day was related to lower mortality and CVD), and that step volume is more important than frequency”.

They also emphasize that “There is no ‘best’ or ‘optimal’ pattern for taking steps.; “Whichever preferred pattern, whether ‘slow and steady’ or ‘clumping,’ is associated with lower mortality and CVD risk, at least among older women.”