The study followed 13,547 American women over 62, with 72 the average age.
Older adults who walk 4,000 steps a day even once a week lower their risk of early death by about 25%, according to new research.
Scientists from Harvard University found that taking this small effort each week can still bring major health benefits. Many people in their 60s and 70s can’t maintain a daily walking routine, but the study suggests consistency is less important than the total number of steps achieved.
The research, published in the British Journal of Sports Medicine, tracked 13,547 American women aged 62 and older. They wore fitness trackers for seven days between 2011 and 2015 and were followed until 2024. During that time, 1,765 women died and 781 developed heart disease.
Those who reached at least 4,000 steps a day once or twice a week had a 26% lower risk of dying from any cause and a 27% lower risk of dying from heart disease compared with women who never met that mark.
When participants hit the 4,000-step target on three or more days each week, their overall death risk dropped by 40%. The benefit for heart disease remained at 27%.
Researchers concluded that the total number of steps matters more than how often people reach their daily goal. They noted there’s no single “best” way to walk — steady or bunched steps both work.
The average woman in the study walked 5,615 steps a day. Although the study was observational and cannot prove cause and effect, it adds to growing evidence that even small amounts of physical activity protect heart and overall health.
The researchers suggested that step counts should be included in future physical activity guidelines. They said “bunching” steps on one or two days each week can still offer meaningful protection against disease and premature death.
Even brief, regular movement — such as a long walk once a week — can add years to life.
#HealthyAging #WalkingBenefits #HeartHealth #Longevity #FitnessStudy