How many steps (and how fast) would you take per day to extend your life?

Steven Reinberg HealthDay Reporter

(Health Day)

Tuesday, Sept. 13, 2022 (HealthDay News) — There are simple ways to reduce your risk of dementia, heart disease and cancer. Start walking.

Achieving the recommended 10,000 steps a day can make a big difference. new research affirms, but even fewer pay big dividends. However, no matter how much you log, increase your pace to get the most benefit.

Researchers found that every 2,000 steps recorded, up to about 10,000 steps per day, reduced the risk of early death by 8% to 11%.

“So 10,000 steps maximizes your chances of getting all these benefits, but every step has benefits, even for inactive people who can’t engage in that many steps. Every step counts. Odense Active and Healthy Aging at the University of Southern Denmark.

And it’s never too late to start, he added.

“The range of participants that participated in this study went from 40 to 79,” said Cruz. “That means anyone can actually benefit.”

However, the study did not prove that walking 10,000 steps a day had any health benefits, suggesting that walking is associated with heart disease, cancer, dementia and premature death.

Cruz said the power of the study lies in its sheer scale and the researchers’ ability to isolate. walking from other practices.

For maximum health benefits, the sweet spot was 9,800 steps a day, which reduced the risk of dementia by 40%. But the researchers found a 25% drop in just 3,800 steps.

Cruz noted that walking briskly, about 80 steps per minute, significantly reduced the risk of dementia, heart disease, cancer and premature death.

But you don’t have to do all your walking at once. Researchers say it can spread during the day.

The study, based on data from 78,500 adults in the UK, had a median follow-up of 7 years, meaning half were followed for longer. They wore a wrist sensor that measured their physical activity for 7 days.

Cruz says step-tracking wearables like Apple Watches and Fitbits can be helpful if used faithfully.

“What we do know about these devices is that at first people take them very seriously, but after a while,” they gradually reduce their use. I also know that make a habit.”

Dr. Benjamin Hirsch, director of preventive cardiology at Sandra Atlas Bath Heart Hospital in Manhassett, New York, said the findings reinforce the benefits of regular walking.

“Practicing walking 10,000 steps on a regular basis consistently and long-term reduces the risk of heart disease, cancer and dementia,” he said.

Hirsh says the first 5,000 steps yield the greatest results.However profit After the next 5,000 steps, it continues to increase, albeit to a lesser extent.

He said it’s not clear why 10,000 steps a day seems like a magic number.

“There’s been a lot of controversy about it,” Hirsh said. “But overall, I think this study validates that.

The findings show that “the benefits of exercise are immense,” highlighting the importance of lifestyle in preventing disease and extending life.

Source: Borja del Pozo Cruz, PhD, MSc, Center for Active and Healthy Aging, University of Southern Denmark Odense. Benjamin Hirsh, MD, Director, Preventive Cardiology, Sandra Atlas Bass Heart Hospital, Manhasset, NY; JAMA Internal MedicineSeptember 12, 2022, Online

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