If you thought staying healthy meant walking miles every day, science just gave you permission to relax…kind of. A new study published in the “British Journal of Sports Medicine” finds that walking just 4-thousand steps a day can significantly reduce the risk of death by up to 40% for older women.
- Researchers followed over 13-thousand women aged 62 and up, tracking their steps for one week and their health over 11 years.
- Walking at least 4-thousand steps once or twice a week lowered the risk of death by 26% and heart disease by 27%.
- And those who walked three or more days a week saw even greater benefits.
Here’s how step counts compared:
- 4-thousand steps/day (1–2 days a week): 26% lower death risk, 27% lower heart disease risk
- 4-thousand+ steps (3+ days/week): Up to 40% lower death risk, 27% lower heart disease risk
- 7-thousand+ steps/day: 32% lower death risk, 16% lower heart disease risk
Researchers caution that the data comes from older women only, and the study didn’t consider other health factors like diet or pre-existing conditions. Still, doctors say it reinforces the value of staying active in everyday life. Dr. Tara Narula encourages people to build walking into daily routines by doing things like taking the stairs, parking farther away, or walking during phone calls. Even small, consistent amounts of walking can make a meaningful difference for long-term health.
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