It turns out you don’t need to hit 10,000 steps every single day to achieve better health outcomes.
New research suggests that older women who clock up around 4,000 steps a day just once or twice a week can cut their risk of early death by 26 per cent.
Experts say it’s the total number of steps that matters most – not how many days you’re active. In other words, it’s perfectly fine to move in whatever way suits you best. As the researchers put it, “There is no ‘better’ or ‘best’ pattern to take steps.”
The study, published in the British Journal of Sports Medicine, tracked more than 13,500 women aged around 72 who were free from heart disease and cancer at the start. Each participant wore an activity tracker for a week, and their health was monitored for nearly 11 years.
During that time, 13 per cent of the women died and just over 5 per cent developed heart disease. But those who managed 4,000 steps a day once or twice a week had a 26 per cent lower risk of death from any cause and a 27 per cent lower risk of heart disease compared to those who were mostly sedentary.
Walking three days a week brought even greater benefits – a 40 per cent lower risk of early death and the same reduction in heart disease risk.
Doing more steps – between 5,000 and 7,000 a day – offered slightly higher protection, but the gains started to level off.
Researchers from Harvard University and other institutions concluded that for older women, it’s the amount of movement that counts most, not how often you do it. They suggest that physical activity guidelines for older adults could recommend aiming for at least 4,000 steps a day, even if it’s only once or twice a week, to support heart health and longevity.
So if you’ve ever felt discouraged by the 10,000-step rule, take heart — even a couple of good walks each week can make a meaningful difference to your health.
If you’re ready to hit the pavement with more purpose, qualified personal trainer Sam Merza recently offered Starts at 60 some simple ways to get the most out of your walks.
Just like any form of exercise, you should incorporate a warm-up and cool-down period on your walk. Before you head off, it’s a good idea to wake up your legs first. In a seated position, you can do a few ankle circles, stretch your toes up to the sky then point them down. Standing up and holding onto a countertop or door frame, raise onto your tip toes then lower down, and complete some gentle leg swings and big arm circles. Start your walk at a slow pace for the first five minutes and then think about upping the speed. You can go at a faster pace for short intervals – one minute fast, two minutes slow – until you build up your fitness. As your walk comes to an end, slow down the pace for the final leg, finishing with a comfortable walk to take you home.
Walking on an incline challenges your body in ways a flat surface doesn’t and uses your legs, glutes and calves differently. Walking uphill also uses different muscles to walking downhill – so there are advantages to including both directions. If you’re not used to walking on inclines, don’t go too steep too soon. Even a slight incline can be a good challenge and if you are feeling great then why not add in a set of stairs or two for good measure.
Your feet will want to keep up with the beat, so the faster the music, the faster you’ll walk. Try it out. Your favourite tunes will also make the walk more interesting. Only wear one earphone and keep your other ear alert to your surroundings and the traffic. You can also try podcasts to keep your mind active and create an environment that is both mentally and physically engaging.
It’s great to find a walking buddy. You don’t have to share every walk you do, but occasionally walking with a friend can be great for motivation and you may find you walk faster and further. Ideally, going with someone you know will push your pace (not slow you down) and the combined walking/chatting is also a great indicator of how well you’re walking. When you’re at the ‘height’ of your walk or doing a fast-paced interval, you shouldn’t be able to talk and walk at the same time. It’s a great gauge of your effort level.
A great way to add some resistance to your training is doing some squats, push-ups or light dumbbell work before you start your walk or after you finish. By doing some resistance training you will increase your joint health and bone mineral density leading to better walking as well as better overall health!
Walking on a treadmill offers a controlled environment, making it a safe option for individuals who may have difficulty walking outside due to uneven terrain, for those recovering from injury or for those who just want to avoid the cold or wet weather. You can easily control pace and incline and monitor your progress by tracking distance, speed and calories burned.
If you’re feeling really sore in the same areas and it doesn’t feel like regular muscle soreness, you may have a weakness or asymmetry in your body that needs attention. A Personal Trainer may be able to suggest some other exercises to help strengthen weak points or you may need some treatment for an underlying issue from a physio or similar. Don’t be afraid to ask for help.
Walking is one of the simplest, safest and most effective ways to look after your health. Whether it’s around the block, on a treadmill, or up a gentle hill, every step counts — and even a few thousand here and there can go a long way towards a longer, healthier life.
-with PA.
IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.