OLDER women who achieve modest step counts on just a few days each week may substantially reduce their risk of premature death and cardiovascular disease (CVD), according to a large new prospective study. The research, led by scientists at Brigham and Women’s Hospital and Harvard University, offers fresh evidence that even small, regular amounts of physical activity can make a meaningful difference to long-term health outcomes.
Daily Step Frequency and Mortality in Older Women
The study followed 13,547 women, with an average age of 71.8 years, who were free of cardiovascular disease and cancer at baseline. Participants wore accelerometers for seven consecutive days between 2011 and 2015, and their health outcomes were tracked for nearly 11 years. Researchers examined how often participants met step thresholds of 4,000, 5,000, 6,000, and 7,000 steps per day.
Women who achieved at least 4,000 steps per day on one or two days per week had a 26% lower risk of death compared with those who never reached that threshold. Meeting the same step goal on three or more days per week was associated with a 40% reduction in all-cause mortality.
Similar trends were seen for cardiovascular outcomes: women achieving 4,000 or more steps per day had significantly reduced risks of developing heart disease. Those reaching higher step counts (5,000, 6,000 or 7,000 steps) saw further modest declines in mortality, following a curvilinear dose–response relationship.
When researchers adjusted for overall daily step averages, the associations between step frequency and mortality were attenuated, suggesting that total weekly activity volume remains the key determinant of longevity and cardiovascular protection.
Small Amounts of Movement Can Yield Big Health Gains
The findings reinforce growing evidence that every step counts, even if not taken daily. For many older adults, maintaining a strict daily exercise routine can be challenging; this study shows that intermittent but consistent movement still offers measurable health benefits.
Experts say these insights could inform new public health guidelines, encouraging flexible and achievable activity targets for ageing populations. Regular walking, even a few times a week, could serve as a simple, low-cost intervention to improve cardiovascular health and extend lifespan.
Reference
Hamaya R et al. Association between frequency of meeting daily step thresholds and all-cause mortality and cardiovascular disease in older women. Br J Sports Med. 2025; DOI:10.1136/bjsports-2025-110311.
