Senior man walking

To reduce your chance of developing dementia, you should walk this many steps every day

Do you want to lower your dementia risk? A new study has shown that you will need between 3,800 to 9,800 steps each day to lower your risk of developing dementia.

The study showed that people aged 40-79 who walked 9,826 steps per day were half as likely to develop dementia in seven years. People who walked with purpose – more than 40 steps per minute – had a 57% reduction in their risk of developing dementia. They also took only 6,315 steps per day.

Borja del Poz Cruz, study coauthor and adjunct professor at the University of Southern Denmark in Odense (Denmark) and senior researcher in health sciences at the University of Cadiz, Spain, said, “It’s a brisk, walking activity, similar to a power walk.”

The study showed that even people who walk approximately 3800 steps per day at any speed reduced their risk of developing dementia by 25%.

“That would suffice, at first, to sedentary people,” del Pozo Cruz wrote in an email.

He said, “In fact, it is a message doctors could use to motivate very sedentary older adults. 4k steps are very achievable by many, even those who are less fit or feel not very motivated.” “Perhaps more active and fit individuals should aim to reach 10k as that is where we see the maximum benefits.

An editorial entitled “Is 112. the New 10,000?” was published in JAMA Neurology on Tuesday. It revealed an even more intriguing result.

According to the study, people who walked at a fast pace of 112 steps per hour for 30 minutes per day had the greatest reduction in dementia risk (62%). According to prior research, 100 steps per minute (2.7 miles an hour) was considered a moderate intensity or “brisk”.

According to the editorial, individuals who want to lower their risk of developing dementia should focus more on walking than their walking distance.

“While 112 steps/min may seem like a fast cadence, ‘112’ could be a more manageable number and less intimidating for most people than ‘10,000’, especially if they’ve been physically inactive or sub-active,” said Ozioma Okonkwo, an Alzheimer’s researcher, and Elizabeth Planalp, a writer for the editorial. Okonkwo works as an associate professor at the Wisconsin Alzheimer’s Disease Research Center in Madison. Planalp is a researcher in Okonkwo’s laboratory.

Del Pozo Cruz sent an email to confirm that “we do agree that this is a very intriguing finding.” “We believe that intensity of stepping is important!” More important than volume is intensity. These metrics could also be used by technology to track pace and steps. This area requires more research.

Are you without a step counter? You can count how many steps you have taken in 10 seconds

and multiply that number by six or take the time it takes to walk six times and multiply it by 10. Both methods work. However, remember that not all steps are equal in length and fitness levels. A 40-year-old may be able to walk at a fast pace, but it might not be sustainable for 70-year-olds.

Editor’s note: Consult your doctor before you start any new exercise program. If you feel pain, stop immediately.

The study

The study was also published in JAMA Neurology on Tuesday. It analyzed data from more than 78,000 people aged 40 to 79 who used wrist accelerometers. Researchers analyzed each person’s daily steps and divided them into two categories. The lower category was less than 40 steps per hour, which is more like walking, but more purposeful walking. Researchers also looked at peak performers, those who walked the most in 30 minutes or less over a single day.

The steps of the person were then compared to their seven-year-old diagnosis of dementia.

Researchers adjusted for factors such as age, ethnicity, and education. They also considered how often they wore an accelerometer.

It was not a perfect study, as its authors pointed out. The observational nature of the study meant that it could not establish a direct causal relationship between walking and lower dementia risk. The study also stated that “the age range of the participants may have resulted only in limited dementia cases, so our results may not apply to older populations.”

The authors stated that there may have been a greater prevalence of dementia in the community because of delays in diagnosis.

Okonkwo & Planalp agreed that the findings can’t be taken as a cause and effect. However, they said that “the mounting evidence supporting the benefits of exercise for maintaining optimal brain health cannot be ignored”.

They added that “it is now for the management of physical inactivity to be considered an intrinsic part of routine primary care visits to older adults.”

Research is a powerful tool.

Recent research in July found that many leisure activities such as house chores, exercise, and visits with friends and family can increase dementia risk among middle-aged adults.

Researchers found that adults who are engaged in regular exercise and physical activity have a 35% lower chance of developing dementia than those who are less active.

The risk of developing dementia was reduced by doing chores regularly. Daily visits to family and friends also lower the risk.

Researchers found that everyone in the study was able to benefit from the protective effects of physical and mental activities regardless of whether they have a family history or not.

A January study also found that exercise can slow down dementia in older adults who have already shown signs of Alzheimer’s disease and other cognitive disorders, such as plaques, tangles, and other symptoms.

The study revealed that exercise can increase levels of a protein that is known to improve communication between brain cells via synapses. This may help prevent dementia.

Del Pozo Cruz stated that dementia can be prevented to a large extent. You can avoid dementia by engaging in physical activity, as well as maintaining a healthy lifestyle such as avoiding alcohol and smoking.

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