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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For women over 60, muscle strength plays a critical role in longevity, a new study confirms.
Researchers at the University at Buffalo, New York, followed more than 5,000 women between the ages of 63 and 99, finding that those with greater muscle strength had a significantly lower risk of death over an eight-year period.
The findings were published in JAMA Network Open.
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Muscle function was measured using grip strength and how quickly participants could complete five unassisted sit-to-stand chair raises.
These are two tests commonly used in clinical settings to evaluate muscle function in older adults, the researchers noted.
A recent study shows that stronger muscle strength in women over 60 is linked to a lower risk of death over eight years. (iStock)
“In a community cohort of ambulatory older women, muscular strength was associated with significantly lower mortality rates, even when we accounted for usual physical activity and sedentary time measured using a wearable monitor, gait speed and blood C-reactive protein levels,” study lead author Michael LaMonte, research professor of epidemiology and environmental health at the University at Buffalo, told Fox News Digital.
“Movement is the key — just move more and sit less.”
Many earlier studies did not include those objective measurements, making it difficult to determine whether muscle strength itself was linked to longevity, according to LaMonte. “Our study was able to better isolate the association between strength and death in later life,” he added.
Even for women who don’t get the recommended amount of aerobic physical activity, which is at least 150 minutes per week, muscle strength remained important for longevity, the researchers found.
Women with greater muscle strength were more likely to live longer, even if they did not meet the recommended amount of aerobic exercise. (iStock)
“The findings of lower mortality in those who had higher strength but were not meeting current national guidelines on aerobic activity were somewhat intriguing,” LaMonte said.
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Federal guidelines recommend strengthening activities one to two days per week, targeting major muscle groups.
Resistance training does not have to require a gym membership, LaMonte noted. These exercises can be performed using free weights, resistance bands, bodyweight movements or even household items, such as soup cans.
Experts recommend working major muscle groups one or two days a week using weights, bands or bodyweight exercises. (iStock)
“Movement is the key — just move more and sit less,” he said. “When we can no longer get out of the chair and move around, we are in trouble.”
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LaMonte acknowledged several limitations of the study. The researchers assessed muscle strength in older age but did not explore how earlier levels in adulthood might influence long-term health outcomes.
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“We were not able to understand how strength and mortality relate in younger ages,” he said, noting that future research should explore whether building strength earlier could have an even greater impact on longevity.
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Compounds found in cannabis could provide a new roadmap for treating the world’s most common chronic liver disorder, according to a study released by the Hebrew University of Jerusalem.
The research, published in the British Journal of Pharmacology, found that cannabidiol (CBD) and cannabigerol (CBG) significantly reduced liver fat and improved metabolic health in experimental models.
CBD is the more widely studied non-intoxicating cannabinoid, while CBG is a less common “precursor” cannabinoid from which CBD is formed.
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Unlike THC, the primary psychoactive component in cannabis, these compounds do not produce a “high,” making them viable candidates for long-term medical treatment, the study suggests.
Metabolic dysfunction-associated steatotic liver disease (MASLD) currently affects approximately one-third of the global adult population, according to health data.
Metabolic dysfunction-associated steatotic liver disease (MASLD) currently affects approximately one-third of the global adult population. (iStock)
The condition, which is closely linked to obesity and insulin resistance, has few approved pharmaceutical treatments, the researchers said, leaving patients to rely largely on lifestyle changes that can be difficult to maintain.
“Our findings identify a new mechanism by which CBD and CBG enhance hepatic energy and lysosomal function,” said lead study author Joseph Tam, director of the Multidisciplinary Center for Cannabinoid Research at Hebrew University, in a press release.
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The study highlights a process called “metabolic remodeling,” in which the cannabis compounds created a “backup battery” for the liver by increasing levels of phosphocreatine, a high-energy molecule stored in muscle cells.
This energy reserve helps the organ function under the stress of a high-fat diet, which was an unexpected discovery, the team noted.
Researchers focused on CBD and CBG, two non-psychoactive compounds that offer therapeutic benefits without the “high” associated with THC. (iStock)
The researchers also found that CBD and CBG restored the activity of “cellular cleaning crews” known as cathepsins, enzymes that work within the cell’s recycling centers to break down harmful fats and waste.
With this process, the liver was better able to clear out dangerous lipids, including triglycerides and ceramides, which are known to trigger inflammation, the study showed.
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While both compounds were effective, CBG showed more robust results in certain areas, such as reducing total body fat mass, lowering “bad” LDL cholesterol and improving insulin sensitivity.
Researchers say this study opens a new path for using plant-based compounds to treat metabolic diseases by focusing on how cells manage energy and waste.
The discovery of a phosphocreatine “backup battery” in the liver marks a significant shift in how scientists understand the organ’s ability to survive high-fat diets. (iStock)
Limitations and caveats
Despite the promising results, the research team cautioned that the study was conducted in a controlled experimental environment. Further clinical trials are necessary to determine the proper application for human patients.
Other recent studies have pointed to potential issues with using cannabis as a medical tool.
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A major analysis published in JAMA examined more than 2,500 scientific papers from the last 15 years, including other reviews, clinical trials and guidelines focused on medical marijuana.
The 2025 review highlighted significant gaps between public perception and scientific evidence regarding cannabis’ effectiveness for most medical conditions.
Other recent studies have pointed to issues with the efficacy of cannabis as a medical tool. (iStock)
The researchers concluded that there are very few conditions for which cannabinoid therapies have clear, well-established benefits backed by high-quality clinical data.
“Whenever a substance is widely used, there is likely to be a very wide set of outcomes,” Alex Dimitriu, MD, who is double board-certified in psychiatry and sleep medicine and founder of Menlo Park Psychiatry & Sleep Medicine, previously told Fox News Digital. “This study points to the reality that this widely used substance is not a panacea.”
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The strongest evidence supports FDA-approved cannabinoid medications for treating specific conditions, including HIV/AIDS-related appetite loss, chemotherapy-induced nausea and vomiting, and certain severe pediatric seizure disorders, according to the review.
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Anyone interested in using marijuana for medical purposes should speak to a healthcare provider to discuss potential risks and benefits.
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While cannabis has recently come under fire for potential negative health risks, a recent study suggests that its use could increase brain volume and cognitive fitness.
Researchers at the University of Colorado Anschutz Medical Campus analyzed cannabis usage, brain scans and cognitive test results for more than 26,000 adults between the ages of 40 and 77, using data from the UK biobank.
The study found that cannabis users — particularly those who reported moderate lifetime usage — showed larger volumes in several brain regions.
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“Compared to individuals with no history of cannabis use, those who reported using cannabis showed larger volumes in several brain regions characterized by a high density of cannabinoid (CB1) receptors — regions involved in processes such as memory, information processing and emotion regulation,” lead study author Anika Guha, Ph.D., a researcher at the University of Colorado Anschutz Medical Campus, told Fox News Digital.
A recent study suggests that cannabis use could increase brain volume and cognitive fitness. (iStock)
The cannabis users also scored better on cognitive tests that measured learning, processing speed and executive function.
This outcome differs from many previous studies, which have focused on short-term cognitive impairment during or shortly after cannabis use, the researcher pointed out.
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“These findings suggest that the relationship between cannabis and the brain may differ across the lifespan, and that moderate use in mid-to-later adulthood may be associated with positive brain health outcomes,” Guha said.
Not all areas of the brain showed positive effects among cannabis users. The posterior cingulate, which is involved in self-reflection and memory, had lower volume with higher marijuana use.
“The takeaway is not that people should start using more cannabis based on these findings alone.”
As cannabis has been rising in popularity among all ages, this type of study is important for understanding its long-term effects and the pros and cons of use, according to Matt Glowiak, Ph.D., chief addiction specialist with Recovered, an organization that provides information and resources for mental health and addiction treatment.
The drug’s effects likely depend on factors such as age, dose, frequency, product composition and individual vulnerability. (AP Photo/Martin Meissner, File)
“Given the connection between cannabis use and larger brain volume, it is believed that it may help [older] individuals retain cognitive function that might otherwise naturally decline,” Chicago-based Glowiak, who was not involved in the study, told Fox News Digital.
“This is a huge benefit, but one we need to explore a bit further, ahead of encouraging those who would otherwise not consider integrating cannabis into their healthcare regimen.”
Limitations and caveats
As the study was observational in nature, it could not prove that cannabis use improves brain health — instead, it only showed an association, according to Dr. Marc Siegel, Fox News senior medical analyst, who was not involved in the study.
“The preponderance of previous evidence does not line up with improved cognitive function from chronic cannabis use,” Siegel told Fox News Digital. “This study is an outlier, and though it cannot be ignored, it is not justification for use.”
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The study also relied on the UK Biobank, which offers a “large and rich dataset,” Guha said — but it is limited to the questions that were originally posed to the participants.
“In particular, we have only a broad measure of how many times someone has used cannabis over their lifetime,” she said. “We do not have access to details about how they used cannabis, such as whether they smoked or used edibles, the type or potency of cannabis, or when in their life they used most heavily.”
Cannabis users scored better in learning, processing speed and executive function. (iStock)
“Those details likely matter a great deal for understanding how cannabis affects the aging brain.”
Given these limitations, Guha suggests that the findings should be seen as an early indicator that cannabis use may be related to brain aging, “and as a starting point for more targeted research that can tease apart these relationships.”
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“The takeaway is not that people should start using more cannabis based on these findings alone,” she emphasized. “While cannabis may have potential benefits in some contexts, a substantial body of research also documents important risks, underscoring that cannabis is neither completely beneficial nor completely harmful.”
The drug’s effects likely depend on factors such as age, dose, frequency, product composition and individual vulnerability, according to Guha.
“Given the widespread use and legalization of cannabis, it would be great to know that it is net-positive for brain health — however, this feels too good to be true, and too early to claim,” one expert said. (AP)
“As with any substance, individuals should consult with a healthcare provider before initiating use, particularly if they have a history of mental health concerns, as THC (the primary psychoactive component of cannabis) can exacerbate symptoms such as psychosis in vulnerable individuals,” she added.
Dr. Alex Dimitriu, who is double board-certified in psychiatry and sleep medicine and the founder of Menlo Park Psychiatry & Sleep Medicine, reiterated that this study is an “outlier,” as most previous research has shown “detrimental effects” from cannabis use.
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“Given the widespread use and legalization of cannabis, it would be great to know that it is net-positive for brain health — however, this feels too good to be true, and too early to claim,” he said. “I would advise proceeding with caution and moderation.”
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Dimitriu agreed that more large-scale studies and review papers are needed to get a “clearer picture.”
“What this cannabis study shows is that there may be conflicting information, which warrants more investigation.”
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