A recent study suggests that older women who achieve 4,000 steps a day once or twice a week can reduce their risk of early death by 26%. Experts emphasize that the total number of steps taken, rather than the frequency of walking days, plays a crucial role in lowering mortality rates and the likelihood of heart disease.

Contrary to the common belief that 10,000 steps daily is necessary, researchers argue that there is no specific optimal walking pattern. They stress the importance of movement, stating that individuals can engage in physical activity in any preferred manner.

The research revealed that women who managed 4,000 steps per day on one or two days per week had a 26% lower risk of all-cause mortality and a 27% reduced risk of heart disease compared to sedentary women. Increasing this to three days a week resulted in even greater benefits, with a 40% lower risk of early death and a 27% lower risk of heart disease.

Further increases in activity levels, ranging from 5,000 to 7,000 steps, showed additional but more modest declines in risk. While a 32% lower risk of death was observed, the risk of cardiovascular disease-related death plateaued at 16%.

The researchers, hailing from Harvard University, emphasized that the total number of steps per day is crucial for reducing the risk of early death and heart disease in older women, rather than the frequency of meeting a step goal per week.

They recommend that physical activity guidelines for older women should include achieving a minimum of 4,000 steps per day on one to two days a week to lower mortality and cardiovascular disease risk.

The study, published in the British Journal of Sports Medicine, involved 13,547 women without prior heart disease or cancer, with an average age of approximately 72. These women wore step-tracking devices for seven consecutive days and were monitored for nearly 11 years.

During the study period, 1,765 women (13%) passed away, and 781 (5.1%) developed heart disease. The team concluded that a higher step count, irrespective of daily patterns, was linked to improved health outcomes.