Seven thousand steps is the new magic number

 If, like me, you've been trying for years to fit those widely recommended 10,000 steps per day into your schedule without great success, you may be able to breathe a sigh of relief. New research published in the prestigious Journal of the American Medical Association (JAMA) shows that just 7,000 steps per day significantly reduces deaths from all causes among middle-aged Americans, regardless of race or gender. 

It's not that taking more than 7,000 steps per day would be bad for you--increasing benefits were found up to 10,000 steps per day. However, the benefits of moderate walking--just 7000 to 9000 steps per day--were massive, a 50 to 70 percent reduction in the risk of dying over the years of the study.

Credit: MabelAmber

"You see this gradual risk reduction in mortality as you get more steps," says Amanda Paluch, an assistant professor of kinesiology at the University of Massachusetts, Amherst, and corresponding author for the JAMA study. "There were substantial health benefits between 7,000 and 10,000 steps but we didn't see an additional benefit from going beyond 10,000 steps."

(It turns out that 10,000 steps per day was not a scientifically determined goal, but a catchy number that gained traction because of an advertising campaign for a Japanese pedometer!)

Paluch and her colleagues utilized data from the Coronary Artery Risk Development in Young Adults (CARDIA) study. The study started in 1983 and is still continuing. It involved over 5,000 men and women from four US states, and is notable for both its duration--now approaching 40 years--and for its racial balance. 

Participants activity levels were measured over the course of one year, and they were re-assessed ten years later. Overall, participants who walked 7,000 to 9,000 steps per day at the start of the study were just 28 percent as likely to die as those who walked fewer than 7,000 steps per day--a more than 70 percent risk reduction. Women and Blacks showed the greatest benefits of higher activity levels, but men and Whites still showed a 60 percent reduction in mortality risk over 7,000 steps per day.

Interestingly, walking faster was not associated with decreased mortality. The number of steps turned out to be much more important than the minute-by-minute intensity of the exercize.

The clear implication is that no matter who you are, you can increase your odds of living a longer and healthier life simply by taking 7,000 or more steps per day. 

"Showing that steps per day could be associated with premature mortality is a new contribution to the field," says Paluch. "Preventing those deaths before average life expectancy--that is a big deal."

Let's all make Professor Paluch happy, and click off those 7,000 steps starting today!

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REA 9/30/21

GET VACCINATED OR NOT? HERE ARE SOME ACTUAL STATISTICS.

 Just a quick note to any vaccine doubters who might still be amenable to facts:

Contra Costa County, in northern California, has begun publishing separate covid case statistics for vaccinated and un-vaccinated people.

The most recent 7-day average shows that among the 72 percent of adults who are vaccinated, the rate of new covid cases was 0.4 per 100,000--i.e. just one vaccinated person out of 250,000 got covid.

Credit: Manit Chaidee

In contrast, among the 28 percent of the county's population who are not vaccinated, the rate was 7.0 per 100,000. That's 17.5 times higher.

I don't know about you, but any time I can cut my risk of getting a potentially life-threatening disease by a factor of 17, I'm going for it.

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REA

HOW GOOD IS EXERCISE FOR SENIORS? LET ME COUNT THE WAYS!

A new review of reviews of the benefits of exercise tells us that exercise is as close as we're likely to get to a panacea.

Seniors exercising

Credit: Asahia/Wikimedia Commons

Writing in the Scandanavian Journal of Medicine & Science in Sports, an international team of researchers reviewed all of the highest quality reviews and meta-analyses to date on the relationship between exercise and health in people in their sixties or older. The smallest group studied comprised 855 individuals, while the largest study tracked more than 400,000. The results are impressive:

If you're 60 or more and physically active, compared to your less-active peers, you're:

     22 percent less likely to die from any cause during a comparable time period

     25 to 40 percent less likely die from cardiovascular disease

     12 percent less likely to develop breast or prostate cancer

     29 to 39 percent less likely to fracture a bone

     50 percent less likely to become disabled (unable to perform basic activities              of daily living)

     26 to 38 percent less likely to experience cognitive decline or impairment

     32 to 42 percent less likely to develop Alzheimer's Disease

     14 to 21 percent less likely to develop some other kind of dementia

     17 to 21 percent less likely to suffer from depression

      and significantly more likely to experience healthy aging, a better
      quality of life and more years spent in good mental and physical health.

To some extent, the range of outcomes comes from different studies using different criteria. However, for most of these relationships, more exercise produced better outcomes. The researchers conclude that any amount of physical activity has some benefit, but recommend at least 75 minutes per week of moderate to vigorous physical activity.

"Physical activity plays a key role in the 'compression of morbidity,'" the authors write, "decreasing the time spent in ill-health as people age and ensuring that an increase in life expectancy is also an increase in life-time spent in good health."

Not a bad payoff for investing at 10 to 15 minutes a day exercising.

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REA




   

WANT TO LIVE LONGER? GET A DOG.

Two recent studies show that owning a dog can significantly extend one's life, especially after a major health setback such as a heart attack or stroke. The researchers chalk up the health benefits of dog ownership to reduced social isolation, more exercise and lowered blood pressure.

 Two studies show that dog ownership

provides significant health benefits

Photo credit: Airman 1st Class Isaiah J. Soliz

Tove Fall, a professor at Uppsala University, in Sweden, explains the striking results of a study following nearly 340,000 Swedes aged 40 to 85 after a stroke or heart attack. Heart-attack survivors who lived alone but owned a dog were a remarkable 33 percent less likely to die during the study period than similar patients without a dog. Dog-owning stroke patients living alone were 27 percent less likely to die. The life-extending benefits of dog ownership were somewhat less for people living with others, but still substantial.

"We know that social isolation is a strong risk factor for worse health outcomes and premature death. Previous studies have indicated that dog owners experience less social isolation and have more interaction with other people. Furthermore, keeping a dog is a good motivation for physical activity, which is an important factor in rehabilitation and mental health."

A separate piece of research melded together ten separate studies involving a total of 3.8 million people. This meta-analysis showed that dog owners were 24 percent less likely to die from any cause than non-dog owners. Dog ownership proved especially protective for people recovering from a heart attack--they experienced a huge 65 percent reduction in mortality risk.

The authors of these studies point out that these results don't prove a cause-and-effect relationship between owning a dog and a longer, healthier life. However, they clearly show a powerful correlation and add a new data-supported dimension to the old saw that dogs really are our best friends.

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REA

An Aspirin a Day Keeps the Doctor Away

Baby Aspirin Reduces Cancer Risk

It's well documented that taking low doses of aspirin every day reduces the risk of heart attacks and strokes. That's why millions of people worldwide are prescribed their daily baby aspirins.

A new analysis combining the results from eight long-term studies of the effects of low-dose aspirin now finds a significant reduction in deaths from a variety of cancers, most notably those of the digestive tract, but also cancer of the brain, lungs, prostate and pancreas.

Overall,taking low-dose aspirin for five years or more appeared to reduce the overall death rate from cancer by more than 20 percent.

You can read a summary of these findings on Suite101.

And, if you're interested, you can read the original paper in The Lancet.

Robert Adler