Adding 2,500 Daily Steps May Improve Heart Health In Female Cancer Survivors

The Power of Daily Exercise for Older Female Cancer Survivors

Moderate daily exercise significantly reduces the risk of death from cardiovascular disease (CVD) in older female cancer survivors, according to a groundbreaking new study. Cancer survivors are already at a higher risk of developing cardiovascular conditions compared to the general population, making lifestyle interventions like physical activity crucial for their long-term health. Researchers found that incorporating moderate exercise, such as brisk walking or hitting daily step goals, can have a profound impact on heart health and overall survival rates. Even small amounts of physical activity, well below current national guidelines, were shown to provide significant benefits, proving that every bit of movement counts.

The study, which analyzed accelerometer data from nearly 2,500 postmenopausal female cancer survivors, revealed that those who engaged in at least one hour of moderate-to-vigorous physical activity per day or took 5,000–6,000 steps daily experienced a 40% reduction in all-cause mortality and a 60% reduction in CVD-related mortality. These findings underscore the importance of staying active, even for those who may find it challenging to meet high exercise thresholds.

The Study’s Insights and Methodology

The research, presented by Eric Hyde, PhD, MPH, of the University of California, San Diego, utilized data from the Women’s Health Accelerometry Collaboration, which included two studies conducted between 2011 and 2015 with an additional four years of follow-up. Participants, aged 63 to 99 years (average age 74), wore fitness trackers for at least 10 hours a day for up to one week. These devices recorded physical activity, step counts, and sedentary behavior, providing a comprehensive picture of their daily habits.

The women in the study had survived various cancers, with breast, endometrial, and melanoma being the most common. The trackers revealed that higher levels of physical activity were consistently linked to better health outcomes. For example, participants who took an additional 2,500 steps per day beyond the baseline saw a 34% further reduction in CVD-related mortality. These results suggest that even incremental increases in activity can have a significant impact on long-term health.

The Dangers of Sedentary Behavior

While the benefits of physical activity are clear, the study also highlighted the risks of sedentary behavior. For every 102 minutes of sitting per day, the risk of death from all causes increased by 12%, and the risk of CVD-related death rose by 30%. This emphasizes the importance of not only engaging in regular exercise but also reducing time spent sitting.

Historically, cancer patients were often advised to rest and avoid physical activity during and after treatment. However, this study and others like it show that staying active is now widely recognized as a critical component of post-cancer care. “The evidence is clear that those with a history of cancer can greatly benefit from being more physically active,” Hyde explained. By encouraging cancer survivors to move more and sit less, healthcare providers can help them reduce their risk of cardiovascular disease and improve their overall quality of life.

Practical Tips for Incorporating More Activity

For many, finding time to exercise can be a challenge. Keith Diaz, PhD, an associate professor of behavioral medicine at Columbia University Medical Center, suggests reframing how we think about physical activity. Instead of viewing exercise as a dedicated, structured activity, it can be integrated into daily routines. For example, Diaz recommends strategies like walking while on the phone, taking short walks after meals, or using commercial breaks during TV shows to stand up and move. These small, consistent efforts can add up over time.

Additionally, Dr. Eleanor Levin, a clinical professor of cardiovascular medicine at Stanford Medicine, emphasizes the importance of social support for staying motivated. Joining a walking club or exercising with friends can make physical activity more enjoyable and sustainable. Even for cancer survivors who may experience fatigue, regular exercise has been shown to improve energy levels over time. “Paradoxically, regular physical activity is one of the most effective ways to increase energy levels,” Diaz noted. By starting small and staying consistent, survivors can build a routine that enhances both their physical and mental well-being.

The Bottom Line for Cancer Survivors

The study’s findings are clear: for postmenopausal female cancer survivors, staying active is a powerful tool for reducing the risk of death from cardiovascular disease and other causes. While guidelines recommend at least 150 minutes of moderate-intensity exercise per week, this research shows that even less activity can have significant benefits. Additionally, the dangers of prolonged sitting cannot be overstated, as every hour spent sedentary increases the risk of poor health outcomes.

By prioritizing movement, cancer survivors can take a proactive approach to their health. Whether it’s a brisk walk, light stretching, or simply taking more steps throughout the day, every effort counts. As Diaz said, “Encouraging cancer survivors to sit less and take more steps may help promote long-term survival.” With these simple, achievable changes, older female cancer survivors can reduce their risk of cardiovascular disease and improve their overall quality of life.

In conclusion, this research sends a clear and hopeful message: movement is medicine, and even small doses can make a big difference. For cancer survivors, the key is to stay active, limit sedentary time, and embrace the idea that every step forward is a step toward better health.