What if I told you that you could walk away from dementia? Or at least walk to reduce your risk of developing it? Sounds pretty good, doesn’t it?
We all know the arbitrary number of getting in 10 000 steps a day.
Well, it turns out that’s pretty close to the number of steps you need a day to ward off dementia.
A recent study out of the UK looked at nearly 80 000 people between the ages of 40-79 and hooked them up to a device that would track their steps.
After about 7 years, they took a look at which people developed dementia, both fatal and non-fatal. Turns out there’s a dose-repsonse relationship with the amount of steps one takes, as well as the intensity of walking, and the incidence of dementia.
So How Much Do You Need?
It was found that taking about 9800 steps a day was the optimal dose to lower the risk of dementia.
So pretty close to the recommended 10k daily steps everyone knows about.
Another great finding from this study, though, was that the minimal dose - meaning the amount of steps needed to see a 50% maximal observed benefit - was found at 3800 steps a day.
Meaning, you can get away with walking less than 4000 steps a day and still reduce the likelihood of developing dementia by 25%!
Also to note, a higher intensity of walking was also found to be helpful as well. A peak intensity of a speed of 112 steps per minute was ideal.
The Pros
What’s great about this finding is that walking can be an easy way for most people to not only get some exercise in, but to also help their brain health.
It’s free, you can do it anywhere, at really any time. It can give you an excuse to get outside and get some fresh air while on your lunch break, walk the dog with a friend or two, or maybe even to join a walking club.
Another plus is that it’s very easy to track with all the tech that we have today!
So what are you waiting for? Lace up your shoes and get your steps in!
Final Thoughts
Our goal at Delta Kinesiology is to help women reach their health and fitness goals
regardless of age, ability, or experience level.
We tailor each session using evidence-based principles and methods to help you reach your goals. Whether that be going about your day pain-free, building muscle, improving stamina, or feeling better about yourself, we are here to help.
Get in touch with us today to schedule a free consult by clicking the link below.
References
Del Pozo Cruz, B., Ahmadi, M., Naismith, S. L., & Stamatakis, E. (2022). Association of Daily Step Count and Intensity With Incident Dementia in 78 430 Adults Living in the UK. JAMA neurology, 79(10), 1059–1063. https://doi.org/10.1001/jamaneurol.2022.2672
Comments