Older adults who walk 3 or 4 miles daily see lower heart disease rates (2024)
Older adults who walk three to four miles a day — 6,000 to 9,000 steps — were found to be 40 to 50 percent less likely to suffer a heart attack or stroke than those who walk a mile (2,000 steps) a day, according to research published in the journal Circulation.
The findings were based on data from eight studies, involving 20,152 people 18 and older whose walking was measured by a device and whose health was tracked, on average, for more than six years.
For those 60 and older, the more steps taken, the lower their risk for cardiovascular disease (CVD). For young adults, however, the study found no link between steps taken and CVD risk.
The probable reason for that, the researchers wrote, is that CVD “is a disease of aging” that generally is not diagnosable until risk factors such as high blood pressure, obesity and diabetes have progressed for years.
The researchers did not tabulate any link between distance walked and specific types of cardiovascular disease, such as heart failure or arrhythmia, but rather with heart disease overall. The study also found no additional benefit from a higher intensity, or pace, of walking.
Health benefits of walking a frequent study topic
Health benefits tied to walking, however, have been the focus of multiple studies and ongoing debate.
For instance, an earlier study from the same research group, published in the Lancet last March, found similar links between steps taken by older adults and a lower risk for death from any cause, as did a study published in JAMA Internal Medicine in September. That research, however, also found that a faster pace increased the risk reduction.
And, although the American Heart Association recommends 10,000 steps a day, it also notes that just a mile of walking can provide health benefits.
This article is part of The Post’s “Big Number” series, which takes a brief look at the statistical aspect of health issues. Additional information and relevant research are available through the hyperlinks.
Older adults who walk three to four miles a day — 6,000 to 9,000 steps — were found to be 40 to 50 percent less likely to suffer a heart attack or stroke than those who walk a mile (2,000 steps) a day, according to research published in the journal Circulation
Circulation
Coronary circulation is the circulation of blood in the arteries and veins that supply the heart muscle (myocardium). Coronary arteries supply oxygenated blood to the heart muscle. Cardiac veins then drain away the blood after it has been deoxygenated.
https://en.wikipedia.org › wiki › Coronary_circulation
According to the National Institutes of Health (NIH), healthy seniors should walk 7,000 – 10,000 steps per day. That's an average of three to three and a half miles throughout the course of a day.
In conclusion, walking 4 miles a day can provide numerous health benefits, including improved cardiovascular fitness, weight management, and enhanced mental well-being. However, it is crucial to start gradually, be mindful of your body's limits, and incorporate rest days to prevent overuse injuries.
Three miles a day burns approximately 300 calories a day. You burn more calories if you weigh more than 150 pounds and fewer calories if you weigh less, but 100 calories per mile is an average. Each pound contains 3,500 calories, so if you walk three miles a day, you lose one pound in 12 days.
How much: Ideally, at least 30 minutes a day, at least five days a week. Examples: Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.
Older adults who walk three to four miles a day — 6,000 to 9,000 steps — were found to be 40 to 50 percent less likely to suffer a heart attack or stroke than those who walk a mile (2,000 steps) a day, according to research published in the journal Circulation.
This would mean a walk of 7,000 or 8,000 steps a day or 3 to 4 miles. Generally, older adults in good physical shape walk somewhere between 2,000 and 9,000 steps daily.
Walking four miles a day is an optimal and accessible way to improve your health, boost weight loss efforts, and enhance your overall well-being. By making walking a regular part of your daily routine and incorporating other healthy habits, you can experience the surprising benefits that walking can bring to your life.
Thus, walking at 3 to 4 miles-per-hour is considered to require 4 METs and to be a moderate-intensity activity, regardless of who is doing the activitya young marathon runner or a 90-year-old grandmother.
An 80-year-old should ideally aim to walk between 2,000 and 9,000 steps daily, approximately 1 to 4.5 miles, depending on their physical condition. However, a minimum of an hour of walking per week is beneficial. Always consult a healthcare provider before starting a new exercise routine.
If a person was to commit to walking 4,500 extra steps per day, or roughly 3 extra miles, they would be burning an extra 300 calories a day (at least). Burning 300 calories each day leads to a weekly deficit of 2100 calories. After a month, that's roughly 9000 cal burned, which equates to approximately 2.6 pounds lost.
One of the most cited studies on walking and health, published in The New England Journal of Medicine, found that those who walked enough to meet physical activity guidelines had a 30% lower risk of cardiovascular events (like a heart attack or stroke) compared with those who did not walk regularly.
There is no fast, easy way to unclog an artery once plaque has built up. However, following a heart-healthy eating plan, staying physically active, such as regularly exercising, and quitting smoking (if you smoke) can help stop blockages from getting worse. In some cases, medications or surgery may be needed.
A study published in the British Medical Journal found that women who committed to regular brisk walks raised their levels of HDL (“good”) cholesterol. This regular exercise correlated to an over 50 percent reduction in coronary events.
You may have trouble breathing, an irregular heartbeat, swollen legs, neck veins that stick out, and sounds from fluid built up in your lungs. Your doctor will check for these and other signs of heart failure. A test called an echocardiogram is often the best test to diagnose your heart failure.
An 80-year-old should ideally aim to walk between 2,000 and 9,000 steps daily, approximately 1 to 4.5 miles, depending on their physical condition. However, a minimum of an hour of walking per week is beneficial. Always consult a healthcare provider before starting a new exercise routine.
Research points to the health indicators of various walking speeds in adults 65 and older: Speeds ≤ 1.3 miles per hour suggest poor health and functional status. A speed of 1.8 mph is the median walking pace for this population. Speeds ≥ 2.2 mph suggest healthier aging.
Yes, walking is good exercise. A new study shows that walking just 4,000 steps a day can significantly lower your risk of dying. And every step counts.
It's no surprise that walking is a great form of exercise. But did you know that walking faster is even better? Studies have found that people who walk at a faster pace — for about 30 minutes a day — have a significantly reduced risk of heart disease, cancer and death compared with those whose average pace was slower.
Introduction: My name is Greg Kuvalis, I am a witty, spotless, beautiful, charming, delightful, thankful, beautiful person who loves writing and wants to share my knowledge and understanding with you.
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