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At least 4400 Steps Per Day Decreases Mortality Rate in Older Women

A recent issue of JAMA (Journal of the American Medical Association) Internal Medicine reported on research, which concluded that, “among older women, as few as approximately 4400 steps per day reduced mortality. Current research recommends 10,000 daily steps.

Research has demonstrated that worldwide, the average number of steps accrued daily (measured by smartphones) is approximately 5,000, while in the United States, it is 4800.

The authors of the JAMA step data – Association of Step Volume and Intensity in Older Women with All-Cause Mortality – include researches from Harvard Medical School, National Institute on Aging in Baltimore, Maryland, Universities of Tokyo and Tennessee, and the National Cancer Institute.

Between 2011 to 2015, 17,708 women agreed to wear accelerometers on their hip for 7 consecutive days, removing it only during sleep and water-based activities.

Older women with a mean age of 72 years, who obtained approximately 4400 daily steps, was associated with a 41% reduction in mortality rate, compared with 2700 daily steps.

“A steady decline in mortality rates with more steps accrued up to approximately 7500 daily steps, beyond which rates leveled.

After accounting for number of steps taken, all stepping-intensity associations were reduced – with most becoming no longer significant  – suggesting that step volume, rather than step intensity, may be more important for older women.

The researchers further note that this data may provide encouragement to those individuals, who find that the 10,000 step per day perception an unachievable goal.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.

Mackie and April share exercises every Wednesday on WWL-TV