Walk far, walk fast to reduce the risk of dementia

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• Researchers say that not only walking fast but also walking farther can help lower the risk of dementia.
• In their study, researchers cited the risk reduction of walking between 4,000 and 10,000 steps per day, and the benefits of walking up to 112 steps per minute.
• The study is the latest in a series of studies this year promoting exercise as a way to promote brain health.
• Eating healthy, stimulating your brain, and socializing can also lower your risk of dementia, experts say.

Many people aim to walk 10,000 steps per day for optimal health.

But a new study reports that walking 3,800 to 9,800 steps each day, especially if you walk fast, can reduce your risk of mental decline.

of studywas published in Department of Neurology, JAMAanalyzed data from over 78,000 people aged 40 to 79 who wore accelerometers.

Researchers divided participants into two categories. Those who took less than 40 steps in one minute and those who took more than 40 steps in one minute.

Researchers also analyzed peak performers who took the most steps within 30 minutes. The 30 minutes did not have to occur at the same time.

Scientists followed the participants seven years later and documented their dementia diagnosis. It then considers age, ethnicity, education, gender, socio-emotional state, number of days the participant wore an accelerometer, diet, smoking, alcohol consumption, drug use, sleep problems, and history of cardiovascular disease. and compared the steps with the diagnosis. disease.

Findings include:

• People who walked 9,826 steps a day were 50% less likely to develop dementia within seven years.
• People who walked 40 or more steps per minute had a 57% lower risk of dementia, despite walking just 6,315 steps per day.
• People who walked 3,800 steps per day, regardless of speed, had a 25% reduced risk of dementia within seven years.
• People who walked briskly at 112 steps per minute for 30 minutes a day had a 62% lower risk of dementia.

Ann editorial An accompanying study suggests that people focus more on their walking pace than on how far they walk or how many steps they take in a day, aiming for 112 steps per minute.

To find steps per minute, count your steps for 10 seconds and multiply by 6 to get steps per minute.

Researchers point out that even walking just 3,800 steps a day can reduce the risk of dementia. This amount is mostly doable for sedentary people.

“Exercise is the closest thing to a miracle drug when it comes to healthy aging. Dr. Scott KaiserHe is a geriatrician and director of geriatric cognitive health at the Pacific Neuroscience Institute in Providence St. John’s Health Center, California.

“The key is to keep moving and keep moving,” Kaiser told Healthline. “Having clear goals, an action plan, and creating a routine that includes activities that you enjoy and feel good can go a long way toward creating and sustaining lasting change.”

Several studies over the past year have concluded that regular physical activity may reduce the risk of developing dementia.

a study A paper published in January reported that exercise could slow the progression of dementia in people with signs of plaques, tangles, and other hallmarks of dementia in their brains. , believes that exercise boosts levels of a protein that enhances communication between brain cells, helping to keep dementia at bay.

a study A paper published in August found that completing household chores lowered the risk of dementia by 21%. Additionally, daily visits with family and friends reduced risk by 15% compared to those who did not engage in these activities.

“An ounce of prevention is worth a pound of cure,” Kaiser said.When it comes to dementia, experts suggestion About a third of cases could be prevented by addressing modifiable risk factors.Given the projected increase in the number of people affected, cases of dementia worldwide triple More than 150 million people by 2050 — we need to start thinking big now about the best strategies and approaches to prevent dementia. “

Many doctors agree that exercise reduces the risk of developing dementia.

“Many studies have shown that the more you exercise, the lower your risk of dementia.” Doctor.Douglas Petri dishdirector of the Cognitive Neurology Division in the Department of Neurology at The Ohio State University Wexner Medical Center, told Healthline.

Scharre also suggests:

• socializing
• stimulate the brain
• no smoking
• Management of hypertension, diabetes and hyperlipidemia
• eat a healthy diet, such as the Mediterranean diet
• keep learning

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