How many steps do women need to walk after 60? Science has the answer

Walking is one activity that is suitable for young and elderly alike. Depending on the health goal, this simple exercise can be turned into an intense regimen or a methodical approach to work on specific targets. Different walking styles ensure the individual requirements are met conveniently.
As one grows older, it becomes important to stay physically active and mentally stimulated to lead a disease-free and quality life. Growing older is a risk factor for many illnesses and it's important to focus on holistic wellness rather than just a fit body.

Walking is a wonderful way to beat ageing and age-related health issues. While 10,000 steps have been popularized as the ideal count by many studies, for people over 60, this target need not be followed. A new study finds out the ideal step count for this age group, especially for women.
There is no denying the many perks of walking be it boosting your heart health or lowering bad cholesterol. It also improves mental health and promotes happy hormones and improves overall cognition.
Regular moderate exercise can significantly lower mental health issues, including depression, sleeplessness, and accumulated stress.

In the new study published in JAMA Cardiology, the habits of 6,000 women over 63 were assessed. They were required to wear a step and physical activity sensor/tracker for a week. An average of 3,600 steps were taken each day, as per the study. The women were active for around 340 minutes, or a little over 5.5 hours. The activities consisted of light-intensity tasks like blow-drying their hair or unloading the dishwasher. They sat for 10 hours and 20 minutes a day on average.
The study was recorded over a period of 7.5 years and during this time 400 women participants developed heart failure. It was noted that when compared to physical activity, women who engaged in non-intense physical activity for more than 70 minutes per day had a 12% lower risk of circulatory system illness.
This included household tasks like cleaning, bed making, and providing care for others. Women who engaged in moderate-to-intense exercise for 30 minutes had a 16% lower risk. These activities included gardening, stair climbing, and regular walking. For every hour and a half of inactive activity each day, the risk of developing heart failure increased by 17%.
The study discovered that walking just 3,600 steps a day at a regular speed could benefit women over 63 by lowering their risk of heart failure by 26%.
The lead researcher of the study Michael LaMonte found that around 3,000 steps is a reasonable target for women over 63. The researcher said that heart failure with intact ejection fraction is the most common cause of heart failure in women over 60 and highlights the need to avoid it.
The idea of the study was to understand the effects of daily steps, light-intensity exercise, and sitting time on the risk of heart failure in women aged 63 to 99.
Exercises like walking is also wonderful for reducing inflammation and helps the growth of new blood vessels in the brain. It can also help balance hormones. Brisk walking for 15–30 minutes every day has been linked with an 18% reduction in breast cancer risk among post-menopausal women.
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