Taking care of cardiovascular health after 60 doesn’t always mean hitting 10,000 steps a day. New research suggests that even a modest increase in daily walking could lower the risk of serious conditions like heart disease, stroke, and heart failure.
A study presented at the American Heart Association’s Epidemiology, Prevention, Lifestyle and Cardiometabolic Health conference in Boston found that older adults who walked just 500 extra steps per day – about a quarter of a mile – had a measurable drop in cardiovascular risk.
Walking more steps lowers heart disease risk in seniors
Researchers analyzed data from 452 adults, with an average age of 78, as part of the ongoing Atherosclerosis Risk in Communities study. Participants wore accelerometers on their hips between 2016 and 2017 to track daily steps over at least three days, with a minimum of 10 hours per day. They were then followed for 3.5 years.
The findings showed that those who averaged around 4,500 steps daily were 77% less likely to suffer a cardiovascular event compared to those taking fewer than 2,000 steps. Each additional 500 steps per day was linked to a 14% lower risk of heart disease, stroke, or heart failure.
Lead researcher Erin E. Dooley, assistant professor of epidemiology at the University of Alabama at Birmingham, highlighted that step counts are a simple way to measure activity. “More daily steps were associated with a lower risk of having a cardiovascular disease-related event in older adults,” she explained in a press release.
Why small changes matter
Cardiovascular disease remains the leading cause of death in the United States, claiming more lives than cancer and chronic lower respiratory disease combined. Staying active is one of the most effective ways to protect heart health, but many older adults find traditional step goals too demanding.
Dooley emphasized that realistic goals are essential: “We were surprised to find that every additional quarter of a mile, or 500 steps, of walking had such a strong benefit to heart health. While we do not want to diminish the importance of higher intensity physical activity, encouraging small increases in the number of daily steps also has significant cardiovascular benefits.”
The researchers cautioned that the study does not confirm whether taking more steps directly prevents cardiovascular disease or whether fewer steps reflect preexisting health issues. Still, the results suggest that modest, achievable increases in daily activity could play a powerful role in reducing risk.
A simple path to better health
The message is clear: older adults don’t need to meet extreme fitness targets to improve heart health. Just a few hundred extra steps each day can add up to meaningful protection over time.
For seniors looking to stay active, that might mean choosing to walk around the block one more time, parking a little farther from the store, or simply taking an extra lap inside the house.
While the research is still considered preliminary until published in a peer-reviewed journal, it offers hope and a practical strategy for adults over 60 aiming to improve cardiovascular health. A few steps, repeated daily, may be all it takes to make a lasting difference.