Just 500 Extra Steps a Day Can Lower Heart Disease Risk in Seniors, Study Suggests

How many steps do you walk each day? Just 500 extra steps per day, equivalent to a quarter-mile of walking, appeared to lower the risk of heart disease, heart attack, and stroke in older adults, according to a study presented at the American Heart Association’s Epidemiology, Prevention, Lifestyle, and Cardiometabolic Health Scientific Sessions 2023 held in Boston.

“Aging is a dynamic process and we want to help people to try to maintain physical activity because there are so many health benefits,” says lead researcher Erin Dooley, PhD, an assistant professor of epidemiology at the University of Alabama at Birmingham School of Public Health. “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.”

What the Study Found

Dr. Dooley and her team analyzed data in 452 adults ages 70 and older who wore a tracking device at the hip that measured their daily steps for three or more days. The average step count among the participants was 3,500 steps per day.

Researchers followed the subjects for 3.5 years and during that time, 7.5 percent of those studied experienced a cardiovascular event, such as heart disease, heart attack, or stroke.

The results showed a strong correlation between tracked physical activity and heart health.

Compared with older adults who walked less than 2,000 steps per day, individuals who took 4,500 or more steps had a 77 percent lower risk of heart troubles. What’s more, every additional 500 steps was incrementally linked to a 14 percent reduced risk of heart disease.

“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,” says Monica Serra, PhD, a research investigator in the department of medicine, specializing in geriatrics, gerontology and palliative medicine at UT Health in San Antonio. “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.” Dr. Serra was not involved in the study.

Aging Increases Heart Disease Risk

Each year, about 697,000 people die from heart disease in the United States, accounting for 1 in every 5 deaths, according to the Centers for Disease Control and Prevention (CDC).

Age is a major risk factor for heart disease, as adults ages 65 and older are much more likely to have heart issues, including heart attack, stroke, and heart failure, notes the National Institute on Aging (NIA).

A major reason for this is that aging causes changes in the heart and blood vessels.

“As we get older, the heart and blood vessels get stiffer,” says Antoine Sakr, MD, medical director of heart failure and transplant at Loma Linda University International Heart Institute.

This limits the blood flow to your organs and leads to hypertension, or high blood pressure, a major risk factor for heart disease, he explains. The heart needs to work harder to pump blood, and over time, it may no longer be able to keep up with the demand. The heart muscle may become weaker or damaged, resulting in heart failure.

According to the NIA, other age-related changes that can 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

How Much Physical Activity Do Seniors Need?

Pillars of good heart health include a healthy diet, not smoking, maintaining a healthy weight, and being physically active. Despite the increased risk for heart disease, older adults can reduce their risk by keeping these healthy habits and making sure their blood pressure, cholesterol, and sugar levels are under control.

So how much exercise do older adults need?

Getting 10,000 steps per day, comparable to five miles, is often recommended, but Dooley notes this may not be achievable for adults 70 and over.

Of course, every individual is different and steps aren’t the only measure of physical activity.

“Some seniors face limitations to getting 10,000 steps daily, including arthritis, weight, or physical disabilities,” Dr. Sakr says. “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.”

He notes that there are many other ways older adults can get in exercise, including cycling or stationary bikes, swimming, and water aerobics. Other activities you may enjoy doing include gardening, dancing, or practicing yoga, which are excellent ways to get your body moving.

The CDC recommends people 65 and older get at least 150 minutes of moderate physical activity, such as brisk walking, per week. This is equivalent to 30 minutes a day, five days a week. Alternatively, the guidance states that 75 minutes per week of vigorous physical exercise, like jogging, running, or hiking, would also suffice. This should be combined with strength training at least two days a week and activities to improve balance (like standing on one foot) three times per week.

However, the CDC notes that for people with health concerns that don’t allow them to meet these goals, it’s important to be as active as their bodies allow.

Ultimately, that’s the message experts hope people take away from this research.

“It’s not all or nothing with regard to achieving 10,000 steps per day,” Serra says. “It’s never too late to start and even small changes can lead to big benefits in the prevention of cardiovascular disease.”