Moderate Physical Activity Reduces Heart Failure Risk for Older Women
Researchers find lower number of daily steps associated with significant risk reduction
A new study published in JAMA Cardiology suggests that the widely recommended 10,000 steps per day for optimal health may not be necessary for every group, especially women over the age of 60. The research, conducted by the University at Buffalo in New York, found that women between the ages of 63 and 99 only needed an average of 3,600 steps per day to reduce their risk of heart failure by 26%.
The study observed 6,000 women, gathering data about their physical activity, sedentary time, and heart health over a period of 7½ years. The results showed that engaging in 70 minutes of light activity and 30 minutes of moderate- to vigorous-intensity activity lowered the risk of heart failure by 12% to 17%. On the other hand, every 90 minutes of sedentary time increased the risk of heart failure by 17%.
Engaging in moderate physical activity reduces the risk of heart failure in older women.
Lead author of the study, Michael J. LaMonte, PhD, emphasized the importance of the findings, stating, “Even lighter-intensity activities of daily living and walking seem to be associated with a lower risk of heart failure in older women.” He further added, “[This type of heart failure] is the most common form seen in older women, and at present, there are few established treatment options, which makes primary prevention all the more relevant.”
While the study focused on older women, LaMonte suggested that further research should be conducted to evaluate the benefits of moderate physical activity on heart failure prevention in other groups, including older men.
Cardiologist Dr. Bradley Serwer emphasized the significance of exercise for heart health in older adults. He advised that regular physical activity can improve cardiovascular fitness, control comorbidities such as high blood pressure and diabetes, and enhance overall wellness. Serwer recommended a combination of aerobic exercises and weight-lifting for maximum benefits. However, he cautioned against high-impact exercises for those over 50, suggesting lower-impact activities like cycling, walking, swimming, or yoga.
LaMonte concluded with a simple message for older adults, stating, “Sit less and move more.” He highlighted that staying active, even with routine daily activities and interrupting prolonged sitting with short walks, can have a positive impact on cardiovascular health and reduce the risk of heart failure.
