Even 4,000 steps a day a couple of times a week reduces risk of death in older women - study

Even a couple of active days a week can prolong life - this was the conclusion reached by researchers analysing data from more than 13,000 elderly women. It's the total number of steps, not the frequency, that matters.

A new large-scale study has found that older women don't necessarily need to reach daily physical activity levels to improve their health and reduce their risk of death. Far more important is the total number of steps taken.

In a paper published in the British Journal of Sports Medicine, scientists analysed data from 13,547 Women's Health Study participants (average age 71) who wore fitness trackers for a week between 2011 and 2015. Participants were followed for nearly 11 years to assess the association between physical activity and mortality risk.

Key findings:

• Women who walked at least 4,000 steps a day at least one or two days a week had a 26 per cent lower risk of death from all causes and a 27 per cent lower risk of death from cardiovascular disease compared with those who never reached that level.

• Reaching this threshold at least three days a week already reduced the risk of death by 40 per cent, although the reduction in risk of death from CVD remained at 27 per cent.

• Higher numbers (5,000-7,000 steps) for three or more days per week resulted in a 32% reduction in the risk of overall mortality, but no further reduction in CVD risk was observed.

After adjusting for the average number of steps per day, the researchers found that it was the total number of steps, not the frequency of active days, that played the crucial role. This means that the "accumulation of steps" at any rhythm - whether it is a little bit every day or intensive walks every other day - is equally effective.

The scientists emphasise that the study is observational and does not allow for definitive conclusions about causality. Also, physical activity was only measured for one week, which does not give a complete picture of long-term behaviour, and factors such as diet were not taken into account.

Nevertheless, the study provides a reason to reconsider physical activity recommendations for older people. Currently, official guidelines (including US guidelines) do not directly consider the number of steps per day as a measure of activity. The authors suggest that pedometers should be included in future recommendations, and that even "non-systematic" and non-routine activities should be recognised as effective.

"There is no universal 'best' rhythm for walking. What matters is the total number of steps. And even if it is a couple of active days a week, it is already enough to bring tangible health benefits," the researchers said.