Studies have repeatedly found that regular activity is important for cardiovascular health, but how much a person needs is often debated and changes with age. Now, a new study has revealed exactly how active women over 60 need to be, which is significantly less than the often recommended 10,000 steps a day.

The research published in JAMA Cardiologyfound that a little exercise can go a long way when it comes to older women and their heart health. You only need to walk 3,600 steps each day to see a difference in your risk of heart failure. For the study, researchers had nearly 6,000 American women between the ages of 63 and 99 wear accelerometers on their hips for up to seven consecutive days, excluding when they were in the water. .

Neil Chokshi, M.D., director of the Penn Digital Heart Center, who was not involved in the study, said 3,600 steps is an achievable step count.

“This has practical implications: all activity protects the heart, regardless of age,” he told Berrywell.

Protect your heart in other daily activities as well

Overall, there were 407 heart failure cases during a mean follow-up of 7.5 years. Researchers found that people who walked an average of 3,600 steps a day at a normal pace had a 26% lower risk of developing heart failure, but they also saw improvements in activities that aren’t necessarily considered exercise. It was done.

For every 70 minutes a day participants spent doing light activities such as self-care, housework, and caregiving, their risk of heart failure decreased by 12%. The risk of heart failure was reduced by 16% for every 30 minutes a day spent at moderate-to-vigorous intensity, defined as walking at a normal pace, climbing stairs, or working in the garden.

Being sedentary didn’t help. The data showed that for every 1.5 hours of sedentary time, participants had a 17% higher risk of experiencing heart failure.

This study considered two subtypes of heart failure, including heart failure with preserved ejection fraction (HFpEF).

“This is an important and unique finding of our study because there is little published data on physical activity and HFpEF, so we are providing new information on which other studies can build.” ,” said study lead author Michael J. Lamonte, Ph.D. Professor of Epidemiology and Environmental Health at the University at Buffalo School of Public Health said in a statement.

Doctors praised the study for adding to the evidence that being active supports heart health. Chokshi said the study’s focus on HFpEF was particularly noteworthy.

“This type of heart failure is more common in women, but there are few interventions to treat it, so it’s great to see this effect,” he said.

Jennifer Wong, M.D., a cardiologist and medical director of noninvasive cardiology at MemorialCare Heart and Vascular Institute at Orange Coast Medical Center in Fountain Valley, Calif., said the study results will be helpful for physicians to share with their patients. “This is encouraging and useful data,” he said. very well. “This supports our claims about the importance of physical activity, even at relatively low levels,” she said.

Do these findings apply to men as well?

It’s important to note that this study only looked at women, not men, raising questions about whether these findings apply to other genders as well. Doctors said they were unsure.

“These changes are most likely mediated by improved risk factors and should be similar for men and women, so men will likely show similar benefits,” said Dr. says sports cardiologist Sonia Trani, MD. -Presbyterian/Columbia University Irving Medical Center told Berrywell.

However, Tolani noted that HFpEF is more common in older postmenopausal women.

“There may be something about the movement dynamics in this particular group that was more prevalent in women than in men,” she says.

Choksi agreed, but said the benefits would likely extend to men as well.

“Data from other activity trials suggest benefits on cardiovascular risk in both men and women,” he said. “I think the activities will be good for everyone’s hearts.”

Other important ways to prevent heart failure

Physical activity can help lower your risk of heart failure, but it’s not the only option.

“In addition to physical activity, it is important to continue eating a healthy diet and having regular health care and check-ups,” Torani said.

It’s also important for adults to have their blood pressure, blood sugar levels and cholesterol checked regularly by a health care professional, Torani said.

“We know that treating these risk factors can significantly improve cardiovascular health and reduce the incidence of coronary artery disease and other conditions that contribute to the development of heart failure,” she said. .

Still, she emphasizes the importance of movement.

“The takeaway from this is that there is real power to be wielded,” Torani said. “We have seen time and time again that even minimal activity other than sedentary behavior can lead to important reductions in cardiovascular risk.”