Health
For women over 60, here is the number of daily steps needed to protect heart health
We’ve all heard the widespread recommendation of hitting 10,000 steps per day for optimal health, but some groups — such as women over age 60 — may not need that many.
That’s according to a new study published in JAMA Cardiology, which found that women between the ages of 63 and 99 only needed an average of 3,600 steps per day to reduce their heart failure risk by 26%.
“[This was] after accounting for differences in age, race and ethnicity, and clinical factors known to increase one’s risk of heart failure,” said lead author Michael J. LaMonte, PhD, research professor of epidemiology and environmental health in UB’s School of Public Health and Health Professions, in a statement to Fox News Digital.
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“That is far fewer than the often targeted 10,000 steps per day,” he noted.
Researchers from University at Buffalo in New York observed 6,000 U.S. women between ages 63 and 99, gathering data about their physical activity, sedentary time and heart health.
Women between the ages of 63 and 99 only needed an average of 3,600 steps per day to reduce their heart failure risk by 26%. (iStock)
During a period of 7½ years, there were 407 cases of heart failure in the group.
The risk was found to be 12% to 17% lower for every 70 minutes of light activity (housework, self-care and other daily tasks) and 30 minutes of moderate- to vigorous-intensity activity (climbing stairs, doing yard work, walking or jogging).
Heart disease risk was found to be 12% to 17% lower for every 70 minutes of light activity, such as housework, self-care and other daily tasks. (iStock)
For every 90 minutes of sedentary time, the heart failure risk increased by 17%, the researchers found.
To measure their physical activity, the participants wore a tracking device on their hips for a week.
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“Even the lighter-intensity activities of daily living and walking seem to be associated with a lower risk of heart failure in older women,” said LaMonte.
“So, our data suggest that physical activity amounts and intensity below what’s currently recommended in public health guidelines could be beneficial for heart failure prevention in later life.”
To measure their physical activity, the participants in a new study wore a tracking device on their hips for a week. (iStock)
The study evaluated risk for two different types of heart failure, including heart failure with preserved ejection fraction (HFpEF).
With this condition, also known as diastolic heart failure, the heart muscle contracts as it should, but the left ventricle remains stiff and prevents the heart from filling properly with blood, according to the American Heart Association’s website.
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“HFpEF is the most common form of heart failure seen in older women and among racial and ethnic minority groups, and at present there are few established treatment options — which makes primary prevention all the more relevant,” LaMonte told Fox News Digital.
“This type of heart failure is increasingly common in women, older adults and racial-ethnic minority groups,” Lamonte told Fox News Digital.
The study evaluated risk for two different types of heart failure, including heart failure with preserved ejection fraction (HFpEF), the most common form of heart failure seen in older women. (iStock)
“Unfortunately, there presently are no established therapies to treat this heart failure subtype, making its prevention that much more important. The relevance only increases with population aging, as women are expected to outnumber men in the 80+ group over the coming decades.”
LaMonte added, “The potential for light intensity activities of daily life to contribute to the prevention of HFpEF in older women is an exciting and promising result for future studies to evaluate in other groups, including older men.”
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The risk of heart failure, including HFpEF, became “significantly lower” at around 2,500 steps per day, according to the release.
The risk dropped by 25% to 30% at the 3,600-step mark.
Potential limitations
There were some limitations of the study, the lead researcher noted.
“The observational study design requires caution against interpreting causation on the basis of associational results,” LaMonte told Fox News Digital.
“We only had a single accelerometer measure, and activity habits could change during follow-up, so repeat measures would be preferable.”
“Even lighter-intensity activities of daily living and walking seem to be associated with a lower risk of heart failure in older women.”
The researchers also did not have newer biomarkers of cardiac injury and volume overload, he said, which would have resulted in richer analysis of activity that may lower heart failure risk.
“Our cohort is older, postmenopausal women, so other studies need to confirm these results in men and younger individuals,” LaMonte said.
Importance of exercise for older women
Dr. Bradley Serwer, a cardiologist and chief medical officer at VitalSolution, a Cincinnati, Ohio-based company that offers cardiovascular and anesthesiology services to hospitals, was not involved in the study but noted the importance of physical activity for heart health.
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“Regular exercise can help improve cardiovascular fitness by improving peripheral circulation, improving vascular tone, and controlling comorbidities such as high blood pressure, diabetes and hypercholesterolemia,” he told Fox News Digital.
Senior women should aim for a mixture of aerobic and weight-lifting exercises on a regular basis, a doctor said. (iStock)
“It is important to stay active both mentally and physically, especially over the age of 50.”
Ideally, senior women should aim for a mixture of aerobic and weight-lifting exercises on a regular basis, Serwer said.
For those who are over 50, he warned that high-impact exercises, such as running, may lead to overuse injuries.
“Low-impact activities such as cycling, walking, swimming or yoga can be highly beneficial,” he recommended.
“A simple message for older adults is, ‘Sit less and move more.’”
For those who haven’t exercised in a while, Serwer said it’s important to see a doctor to make sure they are healthy enough to start a fitness program.
“Once it’s determined you are healthy enough for exercise, I recommend starting slow and gradually building up,” he said. “Sometimes it is helpful to hire a personal trainer or join a gym with an exercise physiologist.”
For those who haven’t exercised in a while, a cardiologist said it’s important to see a doctor to make sure they are healthy enough to start a fitness program. (iStock)
LaMonte added, “A simple message for older adults is, ‘Sit less and move more.’”
Moving around the home, caregiving and walking are beneficial sources of movement for cardiovascular health in later life, he noted.
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“For those capable and interested in doing moderate-intensity activities, greater benefit is likely gained — but movement doesn’t have to be fancy or planned,” he said.
“Just try to be active in daily life and try to interrupt prolonged sitting with a little walking.”
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The release of an updated food pyramid this week has sparked mixed reactions from doctors and dietitians.
One of the most noteworthy shifts in the 2025-2030 Dietary Guidelines for Americans — announced by HHS officials during a Jan. 7 press conference at the White House — is a greater emphasis on “high-quality proteins,” including red meat and eggs, as well as full-fat dairy.
The new guidelines focus on “real, whole, nutrient-dense foods,” and a dramatic reduction in highly processed foods, added sugars, refined carbohydrates and unhealthy fats.
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“Protein and healthy fats are essential and were wrongly discouraged in prior dietary guidelines,” Health Secretary Robert F. Kennedy Jr. said during the press conference. “We are ending the war on saturated fats.”
Nick Norwitz, a Harvard- and Oxford-trained researcher known for his work in metabolic health, shared his reaction to the new guidelines.
The release of an updated food pyramid this week has sparked mixed reactions from doctors and dietitians. (realfood.gov)
Despite how the new pyramid is presented, he noted, the actual guidelines for saturated fat consumption haven’t changed, as they still state that, “in general, saturated fat consumption should not exceed 10% of total daily calories.”
The intake of unprocessed whole foods rich in saturated fat, especially dairy fat, tends to be associated with improved health outcomes, according to Norwitz.
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“Full-fat dairy — especially cheese, for example — tends to be associated with lower BMI, reduced rates of diabetes and even reduced dementia risk,” he told Fox News Digital. “There are, of course, nuances — but ‘ending the war’ on saturated fat seems reasonable.”
Risks vary, experts say
Experts cautioned about the potential health risks of exceeding the recommended intake of saturated fat, including higher rates of LDL “bad” cholesterol, which is known to increase the risk of cardiovascular disease.
“The recommendation to limit saturated fat to 10% of total calories is based on the research showing that higher rates increase LDL cholesterol and associated risks for cardiovascular disease,” Sherry Coleman Collins, a food allergy dietitian and expert from the Atlanta metropolitan area, told Fox News Digital.
One of the most noteworthy shifts in the 2025-2030 Dietary Guidelines for Americans is a greater emphasis on “high-quality proteins” — including red meat and eggs — as well as full-fat dairy. (iStock)
Nutrition should be personalized and is dependent on multiple factors, she said, including age, gender, activity level and genetic risk factors.
“The total saturated fat an individual might safely consume is influenced by their size and total calorie needs, as well as potentially genetic differences,” Coleman Collins said.
Norwitz agreed, adding that “the specific food source and interaction with the unique host and their broader dietary context should take the spotlight.”
Dr. Pooja Gidwani, a double board-certified doctor of internal medicine and obesity medicine in Los Angeles, pointed out that not everyone has the same “tolerance” for saturated fats.
“If increasing saturated fat leads to a meaningful rise in LDL cholesterol or ApoB (Apolipoprotein B, a protein found on the surface of certain cholesterol-carrying particles in the blood), that intake level is excessive for that individual, regardless of improvements in weight or glucose metrics,” she said.
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“This personalized approach becomes increasingly important in midlife and beyond, when cardiovascular disease becomes the dominant driver of morbidity and mortality and when tolerance for cumulative atherogenic (artery-clogging) exposure is lower.”
For those who need to reduce LDL cholesterol or have a higher cardiovascular risk, the American Heart Association recommends an even lower amount of saturated fats — less than 6% of total daily calories.
Experts cautioned about the potential health risks of exceeding the recommended intake of saturated fat, including higher rates of LDL “bad” cholesterol. (iStock)
Gidwani also cautioned that diets emphasizing saturated fat could crowd out fiber and unsaturated fats, “both of which play independent roles in cholesterol clearance, insulin sensitivity, gut health and inflammation.”
“Saturated fat-heavy patterns are also calorie-dense, which can quietly undermine long-term weight management if intake is not carefully regulated,” she added.
Not all saturated fats are equal, experts say
The effects of saturated fat depend on what specific foods are being consumed, according to experts.
“I would recommend choosing minimally processed or unprocessed forms of foods,” said Tanya Freirich, a registered dietitian nutritionist in Charlotte, North Carolina. “For example, in place of a hot dog — which has additives, nitrites, sodium and fillers — consuming a chicken thigh would be a much better choice.”
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Gidwani reiterated that the amount of processing plays a big role.
“Processed meats are consistently associated with worse cardiometabolic outcomes and represent the clearest category to limit,” she said. “The risk here is not only saturated fat, but also sodium load, preservatives and the broader dietary pattern they tend to accompany.”
“Full-fat dairy — especially cheese, for example — tends to be associated with lower BMI, reduced rates of diabetes and even reduced dementia risk,” an expert told Fox News Digital. (iStock)
Unprocessed red meat, the doctor said, can fit into an overall healthy diet in smaller amounts, particularly when consumed alongside fiber-rich plants and minimally processed foods.
“However, from a longevity perspective, it should be viewed as optional rather than foundational, especially for individuals with elevated cardiovascular risk,” she added.
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When it comes to dairy, Gidwani noted that fermented options are “metabolically more favorable” than butter or cream.
“However, saturated fat from dairy is still not necessary to prioritize for metabolic health or longevity,” she said. “Excessive reliance on dairy fat can displace healthier fat sources without offering clear long-term benefit.”
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Overall, the doctor recommends unsaturated fat sources, including extra virgin olive oil, nuts, seeds, avocado and omega-3-rich fish, as primary dietary fats.
“These consistently support lipid profiles, insulin sensitivity and vascular health,” Gidwani said. “Saturated fat can exist within a balanced diet, but it should remain secondary rather than emphasized.”
Why the big picture matters
Saturated fat is just one piece of a much wider nutrition puzzle, the experts agreed.
Unprocessed red meat can fit into an overall healthy diet in smaller amounts, particularly when consumed alongside fiber-rich plants and minimally processed foods, one expert said. (iStock)
“Our heart health is not determined by one type of fat or one type of cholesterol, but the sum of many parts — our entire diet, our exercise habits, our stress and so much more,” Freirich said.
She recommends consulting a registered dietitian for guidance on unique dietary needs based on age, gender, activity level and medical history.
“Our heart health is not determined by one type of fat or one type of cholesterol, but the sum of many parts — our entire diet, our exercise habits, our stress and so much more,” said an expert. (iStock)
New Jersey-based dietitian Erin Palinski-Wade, author of “2-Day Diabetes Diet,” added that the message should be to focus more on overall patterns.
That means “plenty of fiber-rich plants, lean protein at every meal (including those that also contain fiber, such as nuts and seeds) and a reduction in overall intake of added sugars.”
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“That change will drive true health improvements,” she said.
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Missing out on adequate sleep could be taking years off your life.
New research from the Oregon Health & Science University (OHSU), published in the journal Sleep Advances, found that poor sleep may shorten life expectancy more than other lifestyle factors like diet, exercise and loneliness.
The researchers analyzed nationwide CDC survey data, identifying trends associated with average life expectancy by county, according to a press release.
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The study found that lack of adequate sleep led to higher mortality risk in every U.S. state and was the top behavioral driver compared to other factors, only behind smoking.
Senior study author Andrew McHill, Ph.D., associate professor and director of the Sleep, Chronobiology, and Health Laboratory in the OHSU School of Nursing, noted in a statement that he did not expect sleep to be “so strongly correlated” to life expectancy.
Poor sleep is directly correlated with shorter life expectancy, the study reveals. (iStock)
“We’ve always thought sleep is important, but this research really drives that point home: People really should strive to get seven to nine hours of sleep, if at all possible,” he said.
“This research shows that we need to prioritize sleep at least as much as we do [in] what we eat or how we exercise.”
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In a previous interview with Fox News Digital, Dr. Daniel Amen, psychiatrist and owner of Amen Clinics in California, emphasized how important sleep is for brain function and longevity.
Researchers suggest people should prioritize sleep just as much as diet and exercise. (iStock)
“Sleep is so important,” he said. “When you sleep, your brain cleans and washes itself. And if you don’t sleep seven to nine hours at night, your brain looks older than you are — there’s less blood flow, and it increases inflammation in the brain.”
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“Your brain doesn’t have enough time to get rid of the toxins that build up during the day.”
Lack of adequate sleep can lead to poor decisions and foster toxic cycles, the doctor warned.
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“If your brain has less activity in the front part, not only are you tired, but you’re also hungrier, and you’re more likely to not make the best decisions,” he said.
“Which, of course, will stress you out, and then you won’t sleep well the next night.”
A doctor suggests being “purposeful” about going to bed and waking up each day. (iStock)
One small change to promote longevity and brain health is to try getting to bed 15 minutes earlier, Amen suggested.
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“Really be purposeful about not being distracted by Netflix or your phone,” he said.
“And when you get up in the morning, say to yourself, ‘Today is going to be a great day.’ The more positive you are, the better your brain.”
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