No wonder so many people are interested in this. In the article I quoted: large-scale meta-analysis Approximately 200 studies to date have shown that even 11 minutes of moderate-intensity exercise a day can significantly reduce the risk of cardiovascular disease, cancer, and early death.
People want to know more specifics. For example, Janelle, a 78-year-old woman who lives in New York, relies on her watch to track her steps. “Does she need to reach 10,000 steps every day?” she asks. “She used to earn $15,000 just by walking around town, but since her hip replacement, she's struggling to earn half that amount.”
a Learn at JAMA Internal Medicine Women in their 70s have discovered that walking fewer than 4,400 steps per day can reduce the risk of premature death. Women who took fewer than 2,700 steps per day had a 40 percent lower risk of premature death. The risk of premature death continues to decrease as women walk up to 7,500 steps each day, but after that the benefits plateau.
Another large cohort study of approximately 80,000 men and women in the UK found that JAMA Neurology, it was found that people who walked about 10,000 steps a day had a lower incidence of dementia. A dose-response relationship was also observed here. In other words, the risk of dementia decreased as the number of steps increased, with the effect peaking at about 9,800 steps.
My advice to Janelle is to walk as much as possible. While 10,000 steps would be great for her if she could accomplish it, there's no need to get hung up on the exact number, especially if you can add other forms of cardio to your routine.
“My wife and I love walking around our neighborhood,” writes Robert, a native of Delaware. “I have a 14-year-old Labrador who needs rest every block. Does it matter how fast we walk?”
As it turns out, it will be.another study abroad in uk Specifically, we looked at the ideal walking speed. The researchers found that people who walked briskly at 80 to 100 steps per minute every day had better health than those who walked at the same pace.
People who walked briskly had a 35 percent lower risk of death, a 25 percent lower risk of developing cardiovascular disease and cancer, and a 30 percent lower risk of developing dementia. This was not a comparison to inactive people, but to people who walked the same number of steps but at a lower intensity.
We recommend Robert and his wife to walk without their dog. Perhaps you can specify two paces. One to relax and spend time with the dog, and the other to do it at a high pace for exercise.
“You wrote that people should do strength training in addition to cardio,” wrote Emily, who lives in Washington, D.C., adding that she feels discouraged from going to the gym because of all the bodybuilders. “Is that really necessary? Or is running on the treadmill twice a week enough?”
The additive effects of strength training have been demonstrated in many studies. One 2017 survey A study of more than 35,000 healthy women conducted by researchers at the National Institutes of Health and Brigham and Women's Hospital found that those who did some form of strength training were 30 percent more likely to develop type 2 diabetes. It was found that the incidence of cardiovascular disease decreased by 17 percent. They were compared with women who reported participating in comparable aerobic exercise but not strength training.
another study A study of nearly 13,000 adults, both men and women, found that less than one hour of strength training per week was effective in reducing heart disease and stroke by 40 to 70 percent. Strength and mobility training is especially important as you age. Speed of bone loss Reduce injuries. drop down.
I think it's important to clarify that strength and resistance training doesn't have to include iron pumping. Those with access to a gym can do low-impact workouts using common equipment. The Post's Well + Being has a great introduction to his six exercises for beginners. Even if you don't have a gym membership, there are strength training exercises such as squats that you can do at home using only your own body weight. rush and hold the board.
“I'm surprised you didn't mention swimming, which is the best exercise!” writes Ralph from California. “It's a full-body workout. At 96 years old, I'm still active on the Masters swim team.”
Bravo, Ralph! As a relatively new masters swimmer, I agree about the benefits. And I appreciate your opinion that people should choose the type of exercise they like. Ideally, you should do high-intensity aerobic exercise combined with occasional strength training. The benefits of exercise are additive and it's never too late to start.
