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

Moderate daily exercise significantly reduced the risk of death from cardiovascular disease among female cancer survivors, a new study found SolStock/Getty Images

• Among older female cancer survivors, moderate daily exercise significantly reduced the risk of death from cardiovascular disease.
• Cancer survivors are statistically more likely to develop cardiovascular disease.
• Reducing sedentary time and increasing activity can be easily integrated into daily life to lower cardiovascular disease risk.

Staying active and limiting sedentary time is essential to reducing the risk of cardiovascular disease (CVD), but little research exists to show its effects in older female cancer survivors.

Now, researchers have found compelling evidence that getting more daily physical activity has a robust protective effect on heart health for this group.

Moderate daily exercise — through exercise sessions or hitting daily step goals from walking — significantly reduced the risk of death from cardiovascular disease in postmenopausal cancer survivors.

The preliminary research was presented at the American Heart Association’s Epidemiology and Prevention | Lifestyle and Cardiometabolic Health Scientific Sessions 2025 March 6–9, and has not yet been peer-reviewed or published.

In another promising development from the study, researchers found that exercising at levels below current recommendations showed significant benefits, underscoring that every little bit counts when it comes to exercise.

The findings are essential for the long-term health of cancer survivors, who are at increased risk of CVD compared to other adults.

“While health benefits were maximized at 60 min [per] day of moderate-to-vigorous physical activity and around 5,000–6,000 steps/day, there were substantial health benefits evident at amounts below these levels,” Eric Hyde, PhD, MPH, a research analyst at the University of California, San Diego, and presenter of the research, told Healthline. “Encouraging cancer survivors to sit less and take more steps may help promote long-term survival.”

Moderate exercise reduced death risk from CVD by 60%

Hyde and his team utilized accelerometer data from nearly 2,500 female cancer survivors to see how daily exercise affected all-cause and CVD-related mortality risk.

That data resulted from two studies conducted between 2011 and 2015 and an additional four years of follow-up, collectively known as the Women’s Health Accelerometry Collaboration.

The females involved in those studies were between the ages of 63 and 99, with an average age of 74. They wore a fitness tracker for at least 10 hours per day for up to one week. The device recorded bouts of exercise, step count, and sedentary behavior. 

The cohort experienced different forms of cancer, the most prominent of which were breast (52%), endometrial (8.5%), and malignant melanoma (7.1%). Other cancers included:

• lung
• bladder
• ovarian
• rectal
• bladder
• colon
• myeloma
• kidney
• head and neck

When Hyde examined the association between physical activity data from the exercise trackers and mortality, those who exercised or walked more had significantly better health outcomes. Engaging in one hour per day of moderate to vigorous physical activity lowered the risk of death by 40% and the risk of death linked to CVD by 60%.

CDC guidelines and the AHA recommend that adults get at least 150 minutes of moderate-intensity physical activity weekly.

If you count your physical activity in steps rather than time spent exercising, the greatest benefit was seen in participants who clocked 5,000-6,000 steps per day, lowering the risk of death by 40%.

Note this is well below the more commonly touted 10,000 steps per day, a myth that’s been somewhat debunked since the optimal number may depend on your age.

However, the study did find additional benefits of more walking: each additional 2,500 steps per day was associated with a 34% further reduction in the risk of death from CVD.

On the other hand, sedentary behavior was linked to worse health outcomes. For every 102 minutes of sitting per day, participants’ risk of death from all causes increased by 12%, while the risk of CVD-related death jumped by 30%.

“In the past, clinicians used to advise cancer patients to rest and avoid activity when possible,” Hyde said.

“However, the evidence is now clear that those with a history of cancer can greatly benefit from being more physically active. There needs to be increased awareness of the importance of moving more and sitting less among cancer survivors.”

Exercising more, sitting less at any age

Keith Diaz, PhD, an associate professor of behavioral medicine at Columbia University Medical Center and member of the AHA’s Physical Activity Science Committee, not involved in the study, told Healthline that prioritizing health and time management is essential for hitting your daily activity goals.

“We work, we care for kids, we upkeep our living spaces. Yet some find the time for exercise and others don’t, said Diaz. “Instead of thinking of exercise as a structured activity that requires a dedicated time slot, it can help to integrate movement into the daily rhythms of your life.”

Diaz recommended various strategies that can help integrate more activity and less sitting into your daily routine. They include:

• “Walk and talk.” Any time you’re on the phone, get some steps in rather than sitting down.
• Link exercise to existing habits like meals or entertainment. When you finish your lunch or your favorite Netflix show, take a 5-minute walk afterward.
• Try to squeeze in some movement whenever you can rather than fixating on a single exercise. 

Eleanor Levin, MD, a clinical professor of cardiovascular medicine at Stanford Medicine, recommended exercising with a social group, such as a walking club, to stay motivated. Levin wasn’t involved in the new research.

Fatigue is a common problem for cancer survivors, so while exercise may seem even more strenuous to begin with, it will help to relieve this common symptom in the long run. 

“Paradoxically, regular physical activity is one of the most effective ways to increase energy levels. Even small amounts of exercise can create a positive feedback loop — where exercise improves conditioning, reduces fatigue, and makes future physical activity feel easier,” said Diaz.

Takeaway

Among postmenopausal female cancer survivors, one hour of moderate exercise or 5,000 steps per day significantly reduced the risk of death from all causes and cardiovascular disease, new research shows.

On the other hand, every 102 minutes spent sitting per day was associated with a 30% increased risk of death from cardiovascular disease.

When it comes to exercise, every bit counts. Benefits have been identified even when exercising less than current guideline recommendations.