A Certain Number of Steps Per Day Reduces the Risk of Heart Failure

Heart failure (cardiac insufficiency) is a disease that affects many people. The heart is no longer able to adequately supply the body and therefore organs such as the brain, muscles or kidneys with blood and therefore oxygen. However, according to research, exercise can reduce the risk of the disease. In women between the ages of 63 and 99, a higher level of light and moderate daily activity was associated with a lower risk of developing heart failure with preserved ejection fraction (value indicating the percentage of blood in the ventricle that continues to be pumped into the body during a heartbeat), regardless of demographic and clinical factors associated with the risk of heart failure. 3,000 steps per day may be a reasonable goal that is consistent with the amount of daily activity of the women in this study.

Science is certain that exercise in old age is good for our bodies. But how much physical activity is beneficial for people over 60? A new study from the University at Buffalo provides an answer, and it’s not 10,000 steps a day. The study, published in the journal JAMA Cardiology and involving nearly 6,000 US women aged 63 to 99, shows that an average of 3,600 steps per day at a normal pace is associated with a 26% lower risk of developing heart failure.

HFpEF is the Most Common Form of Heart Failure in Older Women

The Women’s Health Initiative observational study looked specifically at accelerometer-measured physical activity, time spent sedentary, and risk of heart failure. During an average follow-up period of 7.5 years, 407 cases of heart failure – confirmed by physicians – were identified. The risk of developing heart failure was on average 12% and 16% lower with 70 minutes of light and 30 minutes of moderate to vigorous physical activity per day, respectively. In contrast, every hour and a half of sedentary activity was associated with an average 17% higher risk of developing heart failure.

The study participants wore an accelerometer on their waist for up to seven consecutive days, except when they were in the water. Light physical activity included usual daily activities such as self-care, housework and grooming, while moderate to vigorous activity included walking at a normal pace, climbing stairs or gardening. The study is unique in that it examined two subtypes of heart failure, the most common of which is heart failure with preserved ejection fraction, often abbreviated as HFpEF. HFpEF showed a similar pattern: a lower risk with light and moderate daily activity and a higher risk with prolonged sedentary activity. HFpEF is the most common form of heart failure in older women and in racial and ethnic minority groups, and there are currently few established treatment options, making primary prevention of HFpEF all the more important.

Risk of Heart Failure Significantly Reduced With Just 2,500 Steps Per Day

The potential for light activities of daily living to help prevent HFpEF in older women is a promising finding that should be explored in future studies in other groups, including older men. The team’s assessment of the number of steps per day as an approach to quantify and translate the favorable outcomes for physical activity was also novel.

However, it is always a challenge to communicate how much exercise should be included in clinical and public health recommendations. In this study, the risk of heart failure, including HFpEF, decreased significantly at about 2,500 steps per day. When standardized to 3,600 steps per day (1 standard deviation unit), the risk of heart failure and HFpEF was 25-30% lower.

The steps per day cited in the study, which are associated with a lower risk of heart failure, are well below the commonly recommended 10,000 steps for health and well-being. By comparison, the average number of steps per day for women in the study was 3,588, compared to an average of 2,340 for US women of a similar age.It was found that the intensity of the steps had no effect on the lower risk of heart failure, as the results were comparable for light and for vigorous steps, according to the researchers. These results, which show that the prevention of heart failure in older women can be improved by walking about 3,000 steps per day at a normal pace, are therefore very relevant to public health.