Health and Me

Aarushi Bhadury

Just 500 Steps More Everyday Could Lower Your Risk Of Heart Diseases

You may have heard about 10,000 steps daily that is considered a healthy step count. However, new study presented at the American Heart Association’s Epidemiology, Prevention, Lifestyle &amp; Cardiometabolic Health Scientific Sessions show that this is not the number you must focus at. In fact, all you need is just add 500 more steps to your daily step count.

<h2>How Many Steps Do You Need To Take Everyday? </h2>

According to the study, a small increases in daily physical activity can have significant benefits for <span>heart health</span>. The research found that <span>walking</span> an additional 500 steps each day, associated with a 14% lower risk of cardiovascular disease, including heart attack, stroke, or heart failure. 

This finding is especially relevant for older adults, as many previous studies have focused on high daily step goals, such as 10,000 steps, which can be difficult to achieve for this age group. 

<h2>How Many Steps Decrease Risk Of Heart Diseases? </h2>

The study analyzed data from 452 adults with an average age of 78, who were part of the larger Atherosclerosis Risk in Communities (ARIC) study. Participants wore a hip-worn pedometer for at least three days, and their average daily step count was approximately 3,500. After a 3.5-year follow-up period, researchers observed that: 

<ul><li>Compared to adults who took fewer than 2,000 steps per day, those who walked about 4,500 steps per day had a 77% lower risk of experiencing a cardiovascular event.u </li></ul>

<ul><li>The risk of a cardiovascular event was 12% for those taking under 2,000 steps, but only 3.5% for those walking around 4,500 steps daily. </li></ul>

<ul><li>Every additional 500 steps was linked to a 14% incremental decrease in cardiovascular disease risk. </li></ul>

<h2>How Else Can We Decrease Risk Of Heart Diseases? </h2>

While the results are promising, the researchers say they need to do more studies to be sure if more steps directly prevent heart disease. It's possible that people who walk less may already have an underlying health problem. 

The study also had some limits. The participants were mostly white women, which may not represent everyone. The step counters only measured hip movements, so they missed other activities like swimming. Also, the researchers only measured steps at one time, so they couldn't see if a person's steps changed over time. 

In the end, this study supports the American Heart Association's advice for heart health, known as the Life's Essential 8. which include, 

Focus on a healthy diet with whole foods like fruits, vegetables, lean protein, nuts, and seeds. Use non-tropical oils such as olive and canola oil when you cook. 

Adults should aim for at least 2.5 hours of moderate exercise (like a brisk walk) or 75 minutes of intense exercise each week. Kids need to be active for at least 60 minutes every day. This includes playing and organized sports. 

Smoking, vaping, and using other nicotine products are a top cause of death in the U.S. and are responsible for about one-third of all deaths from heart disease. Secondhand smoke also harms those around you, especially children. 

Adults should get 7 to 9 hours of sleep per night. Children and teens need even more. Good sleep helps your body heal, improves brain function, and lowers your risk of chronic diseases. 

Keeping a healthy weight has many benefits. A good way to check this is with your Body Mass Index (BMI), which is a number based on your weight and height. A healthy BMI is typically below 25. You can calculate it online or with a doctor. 

High levels of "bad" cholesterol (non-HDL cholesterol) can lead to heart disease. Your doctor can check this for you, and it's a good number to watch since it doesn't require fasting beforehand. 

When you eat, your body turns food into sugar (glucose) for energy. Over time, too much sugar in your blood can harm your heart, kidneys, eyes, and nerves. Doctors often use a test called hemoglobin A1c to get a better picture of your blood sugar levels over time. 

Keeping your blood pressure in a healthy range helps you stay well for longer. The best blood pressure reading is less than 120/80 mm Hg.

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You may have heard about 10,000 steps daily that is considered a healthy step count. However, new study presented at the American Heart Association’s Epidemiology, Prevention, Lifestyle & Cardiometabolic Health Scientific Sessions show that this is not the number you must focus at. In fact, all you need is just add 500 more steps to your daily step count.How Many Steps Do You Need To Take Everyday? According to the study, a small increases in daily physical activity can have significant benefits for heart health. The research found that walking an additional 500 steps each day, associated with a 14% lower risk of cardiovascular disease, including heart attack, stroke, or heart failure. This finding is especially relevant for older adults, as many previous studies have focused on high daily step goals, such as 10,000 steps, which can be difficult to achieve for this age group. How Many Steps Decrease Risk Of Heart Diseases? The study analyzed data from 452 adults with an average age of 78, who were part of the larger Atherosclerosis Risk in Communities (ARIC) study. Participants wore a hip-worn pedometer for at least three days, and their average daily step count was approximately 3,500. After a 3.5-year follow-up period, researchers observed that: Compared to adults who took fewer than 2,000 steps per day, those who walked about 4,500 steps per day had a 77% lower risk of experiencing a cardiovascular event.u The risk of a cardiovascular event was 12% for those taking under 2,000 steps, but only 3.5% for those walking around 4,500 steps daily. Every additional 500 steps was linked to a 14% incremental decrease in cardiovascular disease risk. How Else Can We Decrease Risk Of Heart Diseases? While the results are promising, the researchers say they need to do more studies to be sure if more steps directly prevent heart disease. It's possible that people who walk less may already have an underlying health problem. The study also had some limits. The participants were mostly white women, which may not represent everyone. The step counters only measured hip movements, so they missed other activities like swimming. Also, the researchers only measured steps at one time, so they couldn't see if a person's steps changed over time. In the end, this study supports the American Heart Association's advice for heart health, known as the Life's Essential 8. which include, Eat WellFocus on a healthy diet with whole foods like fruits, vegetables, lean protein, nuts, and seeds. Use non-tropical oils such as olive and canola oil when you cook. Move More Adults should aim for at least 2.5 hours of moderate exercise (like a brisk walk) or 75 minutes of intense exercise each week. Kids need to be active for at least 60 minutes every day. This includes playing and organized sports. Quit Smoking and Vaping Smoking, vaping, and using other nicotine products are a top cause of death in the U.S. and are responsible for about one-third of all deaths from heart disease. Secondhand smoke also harms those around you, especially children. Get Enough Sleep Adults should get 7 to 9 hours of sleep per night. Children and teens need even more. Good sleep helps your body heal, improves brain function, and lowers your risk of chronic diseases. Maintain a Healthy Weight Keeping a healthy weight has many benefits. A good way to check this is with your Body Mass Index (BMI), which is a number based on your weight and height. A healthy BMI is typically below 25. You can calculate it online or with a doctor. Control Cholesterol High levels of "bad" cholesterol (non-HDL cholesterol) can lead to heart disease. Your doctor can check this for you, and it's a good number to watch since it doesn't require fasting beforehand. Manage Blood Sugar When you eat, your body turns food into sugar (glucose) for energy. Over time, too much sugar in your blood can harm your heart, kidneys, eyes, and nerves. Doctors often use a test called hemoglobin A1c to get a better picture of your blood sugar levels over time. Control Blood Pressure Keeping your blood pressure in a healthy range helps you stay well for longer. The best blood pressure reading is less than 120/80 mm Hg.