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Walk every day for cut your risk of Dementia
Want to reduce your risk for dementia ? Slap on a step counter and start tallying your steps you'll need between 3,800 and 9,800 each day to reduce your risk of mental decline , according to a new study . Just 2 minutes of walking after eating can help blood sugar , study says .
People between the ages of 40 and 79 who took 9,826 steps per day were 50 percent less likely to develop dementia within seven years , the study found . People who walked with " purpose " -- at a pace over 40 steps a minute were able to cut their risk of dementia by 57 percent with just 6,315 steps a day .
It is a brisk walking activity , like a power walk , " said study coauthor Borja del Pozo Cruz , an adjunct associate professor at the University of Southern Denmark in Odense , Denmark , and senior researcher in health sciences for the University of Cadiz in Spain . Even people who walked approximately 3,800 steps a day at any speed cut their risk of dementia by 25 percent , the study found .
" That would be enough , at first , for sedentary individuals , " said del Pozo Cruz in an email . " In fact , it is a message that doctors could use to motivate very sedentary older adults 4k steps is very doable by many , even those that are less fit or do not feel very motivated , " he added . " Perhaps , more active and fitter individuals should aim for 10k , where we see maximum effects . " What you should know about the.
most underrated form of exercise But there was a even more interesting result buried in the study , according to an editorial entitled " Is 112 the New 10,000 ? " published Tuesday in JAMA Neurology . The largest reduction in dementia risk - 62 percent -- was achieved by people who walked at a very brisk pace of 112 steps per minute for 30 minutes a day , the study found . Prior research has labeled 100 steps a minute ( 2.7 miles per hour ) as a " brisk " or moderate level of intensity .
The editorial argued that individuals looking to reduce their risk of dementia focus on their walking pace over their walked distance . " While 112 steps / min is a rather brisk cadence , ' 112 ' is conceivably a much more tractable and less intimidating number for most individuals than $ 10,000 , ' especially if they have been physically inactive or underactive , " wrote Alzheimer's researchers Ozioma Okonkwo and Elizabeth Planalp in the editorial . Okonkwo is an associate professor in the department of medicine at the Wisconsin Alzheimer's disease Research Center at the University of Wisconsin - Madison ; Planalp is a research scientist in Okonkwo's lab .
" We do agree this is a very interesting finding , " said del Pozo Cruz via email . " Our take is that intensity of stepping matters ! Over and above volume . Technology could be used to track not only number of steps but also pace and so these types of metrics can also be in Corporated in commercial watches . More research is needed on this . "
People who walked with " purpose " -- at a pace over 40 steps a minute -- were able to cut their risk of dementia by 57 percent with just 6,315 steps a day , a new study said . Don't have a step counter ? You can count the number of steps you take in 10 seconds and then multiply it by six - or the number of steps you take in six seconds and multiply it by 10. Either way works . But remember , not everyone's steps are the same length , nor are their fitness levels . What might be a brisk pace for a 40 - year - old may not be sustainable for a 70 year old.
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