Daily activities

Daily activities for older women for health

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According to experts, gardening is one of the daily activities that women can do to improve their heart health.
Dimitrije Tanaskovic/Stocksy United
  • Heart disease remains the leading cause of death for women in the United States.
  • Experts say exercise is one way to reduce the risk of cardiovascular disease.
  • In a new study, researchers say older women don’t necessarily need to engage in intense daily exercise to improve their heart health.
  • They say daily activities such as gardening, housework and stretching for 4 hours a day can reduce the risk of heart disease.

It is well known that exercise is good for cardiovascular health.

This is particularly important information for women. They tend to have higher deaths heart disease more often than men. Cardiovascular diseases, in fact, remain the primary cause death for women in the United States.

However, you don’t have to run a mile or hit the gym every day to reap the benefits.

For older women, standing for routine tasks (cleaning, gardening, and stretching) for at least 4 hours can significantly reduce the risk of cardiovascular disease.

A new study published in the Journal of the American Heart Association examined how daily movements affect the heart health of older women in the United States.

Scientists measured the physical activity of more than 5,400 women in the United States aged 63 to 97 without heart disease at the start of the study.

Participants wore an accelerometer for up to 7 days to measure the time they spent moving and listed the types of daily life behaviors that drove the movement. Each minute was categorized as follows:

  • session
  • sitting in a vehicle
  • motionless
  • daily life movement
  • while walking
  • functioning

Researchers have reported that performing routine activities, classified as movements of daily living, for 4 hours a day can reduce the risk of coronary heart disease or cardiovascular disease by 43% and stroke by 30%. . compared to women with 2 hours of movement in daily life.

In addition, the risk of dying from cardiovascular disease decreased by 62%.

“Sometimes things go against what you think or have been taught,” said Dr. Leonard Pianko, FACC, founder and medical director of Aventura Cardiovascular Center in Florida.

“Exercise used to be mostly about intensity, increasing heart rate, and sweating,” Pianko told Healthline. “This study shows us the importance of staying active, moving and engaging in daily movement.”

“The study results don’t negate the benefits of daily structured exercise like running or swimming, but they do show that there are other, more palatable (and less injury-prone) opportunities that offer the benefits of protecting women against heart disease,” he said.

So what are the ways to get the movement of everyday life?

“Exercise has many benefits: weight loss, less stress and improved mood. But you don’t have to join a gym or walk around the block every day,” said Reda Elmardi, a registered dietitian and strength and conditioning coach.

“I suggest older women move in the morning,” Elmardi told Healthline. “When you engage in physical activity in the morning, your muscles are ready to work harder and longer. You’ll feel better throughout the day because you’ve given yourself a healthy energy boost.

There are many ways to increase your movement during the day, including:

  • cleaning
  • gardening and outdoor work
  • food
  • shower
  • standing or walking while talking on the phone
  • park farther from the entrances to work or shops
  • elongation
  • to go for a walk
  • take the stairs instead of the elevator or escalator

Wearing a fitness tracker can also help increase daily movement.

Having an accurate daily log gives people information that could help increase daily activity.

For example, seeing the number of steps you take each day could prompt you to increase your activity. Fitness trackers include pedometers, wearables, or smartphone apps.

To get the most out of a tracker, you might want to:

  • Wear it or use it every day.
  • Set a goal, but check with your doctor to make sure it’s reasonable and healthy.
  • Find activities you enjoy.
  • Be responsible by checking your numbers daily and sharing them with your doctor or a health and wellness professional.

Some people find recruiting friends and family and using trackers helpful. You can create a social support network and be accountable to the circle every day.

If you are competitive, you can break your record or those of your social network.