Women’s Day: How Many Steps A Day Can Help Reduce Heart Attack Risk In Women Over 70?

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You can improve your overall health by walking for 30 minutes each day. Walking can increase cardiovascular fitness, strengthen bones, decrease excess body fat, and increase muscle strength and endurance.

Furthermore, it can reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and certain types of cancer [1].

One of the best things about walking is that, unlike many other forms of exercise, it is free and does not require any special equipment.

Getting out and walking is a low-impact exercise that can be done at any time of day and at your own pace. Walking does not carry the risks associated with more vigorous forms of exercise.

In this article, we are going to examine the question of how many steps a day can help reduce heart attack risk in women?

How Many Steps A Day Can Help Reduce Heart Attack Risk?

Many studies have demonstrated the health benefits of physical activity, including walking briskly. A relatively small number of studies have investigated the benefits of walking for older adults [2].

A recent study examined the ways in which walking can help lower the risk of cardiovascular disease (CVD). Researchers found that daily brisk walking lowered the risk of cardiovascular disease by 14% for those aged 70 and older [3].

To Reduce Heart Attack Risk, How Many Steps Should You Take Daily?

Cardiovascular diseases (CVDs) are the leading cause of death worldwide, accounting for approximately 17.9 million deaths each year. As a group of disorders of the heart and blood vessels, CVDs include coronary heart disease, cerebrovascular disease, rheumatic heart disease and others.

Also, women tend to have smaller arteries than men, thus developing coronary artery disease differently and more diffusely. Women's CAD tends to affect smaller arteries that feed the heart, increasing their risk of heart attacks and strokes [4].

Each additional 500 steps of daily brisk walking decreased the risk of cardiovascular disease, according to researchers.

Additionally, individuals who walked approximately 4,500 steps each day reduced their CVD risk by 77%.

Additionally, a study published recently found that 11 minutes of moderate-intensity physical activity a day (or 75 minutes a week)-such as brisk walking, hiking, or dancing-may reduce the risk of cardiovascular disease, stroke, and certain types of cancer [6].

Do Women Need To Walk A Certain Amount?

The experts recommend walking between 4,000 and 7,000 steps per day during the week, rising to 10,000 steps on weekends if possible.

A simple way to achieve this is to break your walks up into 10 to 15-minute segments throughout the day. Additionally, perform your walk outside in nature, known as forest bath, for an added boost to your emotional and psychological well-being [7].

How Much Walking Is Safe For Women Over 70?

You may experience discomfort and injuries if your walking routine is too strenuous. Three factors that can make a walking routine too strenuous include walking too far, walking at too high an intensity, or not taking enough rest days [8].

Researchers found that vigorous exercise of more than 7.5 hours a week increased the risk of heart damage, coronary artery calcification, and rhythm disorders - so be cautious a bit!

The fact that walking is not a vigorous activity makes it safe for seniors to participate. It is, however, important not to overdo steps. This means that you should not make large, sudden increases above what you are used to.

On A Final Note...

The elderly are more likely than younger people to suffer from cardiovascular disease. Since walking is one of the easiest and most effective ways to improve your health, especially for women, it is time for you to start walking.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.