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Benefits of walking: 10,000 steps a day and brisk walking lower risk of cancer, dementia, says study

Researchers from the University of Sydney and the University of Southern Denmark in Australia found that walking 10,000 steps per day was associated with a reduced risk of dementia, heart disease, cancer and mortality. Fast walking speeds, such as the power walk, showed benefits that outweighed the number of steps taken. The studies, published in the leading journals JAMA Internal Medicine and JAMA Neurology, monitored 78,500 adults with wearable trackers – making these the largest studies to objectively track step counts in relation to health outcomes.

Co-lead author Dr Matthew Ahmadi, Research Fellow at Charles Perkins at the University of Sydney, said: “The take-home message here is that not only can people ideally aim to walk 10,000 steps a day for protective health benefits, But you can also aim to walk faster.” Center and Faculty of Medicine and Health. “For less active individuals, our study also shows that at least 3,800 steps a day can reduce the risk of dementia by 25 percent,” said co-lead author Associate Professor Borja del Pojo Cruz from the University of Southern Denmark and Senior researcher said. in Health at the University of Cadiz.

key points:

, Every 2,000 steps reduced the risk of premature death by 8 to 11 percent, up to about 10,000 steps a day.

Similar relationships were observed for the incidence of heart disease and cancer.

– A higher number of steps per day was associated with a lower risk of all-cause dementia – 9,800 steps The optimal dose associated with a lower risk of dementia was 50 percent, however, the risk was reduced by 25 percent to as little as 3,800 steps a day.

– Step intensity or fast pace showed beneficial associations for all outcomes (dementia, heart disease, cancer and death) in addition to total daily steps taken.

Senior author Emmanuel Stamatakis, professor of physical activity, said: “Due to the growing popularity of fitness trackers and apps, step counting is easily understood and widely used by the public to track activity levels, but people are not able to use their Rarely think about the speed of the steps.” , Lifestyle and Population Health at the University of Sydney.” Findings from these studies may inform the first formal step-based physical activity guidelines and help develop effective public health programs aimed at preventing chronic disease.”

Also read: 5 Ayurvedic, Easy Home Remedies To Control High Cholesterol Levels

How was the study conducted?

The study drew on data from the UK Biobank to link step count data with 7 years of health outcomes of 78,500 UK adults aged 40 to 79 years. Participants wore a wrist accelerometer to measure physical activity over a period of 7 days (minimum of 3 days, including a weekend day and monitoring during the sleep period). With ethical consent, this information was linked to participants’ health records through multiple data sources and registries, including inpatient hospital, primary care records, and cancer and death registries. Only those who were free of heart disease, cancer or dementia in the first two years of the study and were disease-free in the first two years of the study were included in the final evaluation.

Statistical adjustments were also made for confounders, such as the fact that people who take more steps generally walk faster. The researchers note that the studies are observational, meaning they may not show a direct cause-and-effect, however, note the strong and consistent associations seen in both studies at the population level.”

The size and scope of these studies using wrist-worn trackers make it the strongest evidence to date to suggest that 10,000 steps a day is the best place for health benefits and that brisk walking is associated with additional benefits. ,” said Dr. Matthew Ahmadi. More research with the longer-term use of trackers will shed more light on the health benefits associated with certain levels and intensity of daily strides.

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