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A study presented at the American Heart Association Epidemiology, Prevention, Lifestyle, and Cardiometabolic Health Scientific Sessions 2023 in Boston reveals that taking just 500 extra steps per day, which is equivalent to a quarter-mile of walking, can significantly reduce the risk of heart disease, heart attack, and stroke in older adults.
Lead researcher and assistant professor of epidemiology at the University of Alabama at Birmingham School of Public Health, Dr. Erin Dooley, emphasizes, “Aging is a dynamic process and we want to help people to try to maintain physical activity because there are so many health benefits.”
“Steps are a low-impact activity that are easy to measure, and we found that even small increments in steps taken are very beneficial for our hearts,” she adds.
What The Study Found
Dr. Dooley and her research team looked at data from 452 adults aged 70 and above who wore a tracking device measuring their daily steps for three or more days. The participants had an average step count of 3,500 per day. Over a period of 3.5 years, the researchers observed that 7.5 percent of the participants experienced cardiovascular events such as heart disease, heart attack, or stroke. The results showed very clear and strong correlations between tracked physical activity and heart health.
When compared to older adults who walked less than 2,000 steps per day, those that took at least 4,500 steps showed a remarkable 77 percent lower risk of heart issues. In addition, every additional 500 steps taken were correlated with a 14 percent reduction in the risk of heart disease. These findings also supported previous evidence that even small amounts of physical activity can significantly reduce the risk of cardiovascular disease.
Research investigator in the department of medicine, Monica Serra, PhD, specializing in geriatrics, gerontology and palliative medicine at UT Health in San Antonio, shared, “This study continues to support evidence that the addition of even small amounts of physical activity can greatly reduce the risk of developing cardiovascular disease. This is especially important for older adults who may be unable to obtain 10,000 steps per day due to mobility impairments or other chronic conditions.”
Notably, Dr. Serra was not involved in the study.
Heart Disease Risk Gets Higher With Age
According to the Centers for Disease Control and Prevention (CDC), every year in the United States, around 697,000 people die from heart disease, which accounts for 1 in every 5 deaths.
One major risk factor for heart disease is age, with adults ages 65 and older being much more like to have heart issues, like heart attack, stroke and heart failure, shares the National Institute of Aging (NIA). One main reason for this is that aging can cause changes to the heart and blood vessels.
Medical director of heart failure and transplant at Loma Linda University International Heart Institute, Antoine Sakr, MD, explained, “As we get older, the heart and blood vessels get stiffer.”
He also shares that this limits the blood flow to the organs, which then leads to hypertension, otherwise known as high blood pressure. This is a well-known risk factor for heart disease. Because the heart requires more work to pump blood, overtime, it may no longer be able to keep up the demand, making the heart muscle weaker or damaged and eventually leading to heart failure.
As shared by the NIA, other age-related changes that may increase heart disease risk include:
- The development of arrhythmias, or irregular heart beats
- Thickened heart walls, which may increase the size of the heart but decrease the amount of blood its chambers can hold
- A sensitivity to salt, which can increase blood pressure
So How Much Exercise Do Seniors Really Need?
Maintaining a healthy diet, avoiding smoking, managing weight, and staying physically active are essential cornerstones for promoting heart health. Despite the heightened vulnerability to heart disease among older adults, they can effectively mitigate the risks by adopting these healthy habits and ensuring proper control of their blood pressure, cholesterol, and blood sugar levels.
So how much exercise do older adults truly need?
While the recommended amount of steps per day has been put at 10,000, this is comparable to five miles. However, Dr. Dooley explains that this is not easily achievable for adults ages 70 and above. She also notes that every individual is different of course, and steps aren’t the only measure of physical activity either.
Meanwhile, Dr. Sakr says, “Some seniors face limitations to getting 10,000 steps daily, including arthritis, weight, or physical disabilities. On the other hand, at Loma Linda University International Heart Institute, I see many senior patients, some over 80 years old, who reach or exceed 10,000 steps daily.”
Moreover, Dr. Sakr also notes that there are a number of different ways that older adults can get some exercise, such as cycling or stationary biking, water aerobics, and swimming. Other activities also include yoga, dancing, practicing yoga, gardening, and other ways to get the body moving.
As for those 65 and older, the CDC recommends that they get ‘at least 150 minutes of moderate physical activity, such as brisk walking, per week.’ This is equivalent to at least 30 minutes a day, five days a week. On the other hand, the guidance also states that ‘75 minutes per week of vigorous physical exercise, like jogging, running, or hiking’ may also suffice. In addition, this should be combined with strength training at least twice a week, as well as other activities that help to improve balance, such as standing on one foot three times a week.
Regardless, the CDC also says that for those with health concerns that have a hard time meeting these goals, it’s more important to be aware of what activities they can accomplish with regard to what their bodies can do. In fact, in the end, this is the sentiment that the study authors hope people take away from their research.
“It’s not all or nothing with regard to achieving 10,000 steps per day. It’s never too late to start and even small changes can lead to big benefits in the prevention of cardiovascular disease,” Dr. Serra concludes.
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