How Kiwi women can reduce heart failure risk with daily steps 

The power of movement

New research from the University at Buffalo has shed light on an essential health insight: moving more can significantly reduce the risk of heart failure, particularly for women over 60. 

If you’re a woman in Aotearoa this study provides empowering information on how simple, everyday activities can make a profound impact on your heart health.

Heart Health in Aoetearoa

So let’s start with the stats. Heart disease is a major health concern in Aotearoa. Here are some key statistics to underscore the importance of this research:

• Heart disease prevalence: About 175,000 New Zealanders are currently living with heart disease.
• Heart-related deaths: Almost 1 in 3 deaths in New Zealand are caused by cardiovascular disease.
• Gender disparity: Cardiovascular disease is the leading cause of death for women in New Zealand, taking the lives of more than 3,000 women annually.

These figures highlight the critical need for heart health awareness and preventive measures among New Zealand women.

What you need to know

The study, recently published in JAMA Cardiology, tracked nearly 6,000 U.S. women aged 63 to 99. Over an average follow-up period of 7.5 years, a clear pattern emerged:

• 3,600 steps per day: Associated with a 26% lower risk of developing heart failure.
• Light physical activity: Each 70 minutes per day spent on light activities—like household chores—was linked to a 12% lower risk of heart failure.
• Moderate to vigorous activity: Each additional 30 minutes per day of activities such as walking at a normal pace lowered the risk by 16%.
• Sedentary time: Conversely, every 1.5 hours of sedentary time was associated with a 17% higher risk of heart failure.

According to Michael J. LaMonte, PhD, the study's lead author and research professor of epidemiology and environmental health at UB, “Accumulating 3,000 steps per day might be a reasonable target that would be consistent with the amount of daily activity performed by women in this study.”

Get moving

1. Daily activity: It’s simpler than you think 

For many women, the idea of achieving 10,000 steps a day can be daunting. However, this study brings encouraging news: you don’t need to hit that high target to benefit your heart. 

Engaging in just 3,000 steps a day can already yield significant health benefits. Here are some practical ways to incorporate movement into your daily routine:

• Household chores: Activities like collecting the mail, taking the bins out, doing laundry, or gardening are not just tasks; they're steps towards better heart health.
• Walking: Take short, regular walks around your neighbourhood or even within your home.
• Active breaks: If you’re working from home or sitting for prolonged periods, take short breaks to move around, stretch, or climb stairs.
  

2. Light and moderate activities matter too

The study further revealed that it’s not just about the number of steps, but also the intensity:

• Light activities: Everyday tasks such as cooking, cleaning, and even leisurely walking count.
• Moderate to vigorous activities: These include more intentional activities like brisk walking, cycling, or fitness classes.

These activities are particularly relevant for preventing heart failure with preserved ejection fraction (HFpEF), the most common form of heart failure in older women.

3. Reduce your sedentary time 

Long periods of inactivity can increase your risk. Aim to break up sedentary time throughout the day. Set reminders to stand, stretch, and move at regular intervals, especially if you spend a lot of time sitting.

Small steps, BIG impact

With a growing ageing population, such evidence-based strategies are crucial for promoting cardiovascular health. For women living in Aotearoa, this research offers an achievable goal: you don’t need to drastically alter your lifestyle to make meaningful improvements to your heart health. 

Incorporating just a few thousand steps and engaging in light to moderate activities daily can significantly reduce your risk of heart failure. By adopting these practices, we can take proactive steps towards healthier, longer lives, ultimately reducing the risk of heart failure and other cardiovascular diseases.

Let’s embrace these small steps and integrate more movement into our everyday lives. Your heart will thank you!  

PS: Get a dog, or find one that needs a walk. Dogs need walking twice a day and they give heaps of positive feedback too!

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