Do you really need to walk 10,000 steps a day?
Are 10,000 steps a day better than several spurts of intense exercise a few times a week?
Regular physical activity is one of the most important things people can do to maintain, and improve their health; yet for many, it’s one of our least favorite things to do. Does this sound familiar?
Moving more and sitting less have tremendous benefits for everyone, regardless of age, sex, race, ethnicity, or current fitness level. The scientific evidence continues to build - physical activity is linked with even more positive health outcomes than we previously thought. And, here’s the good news, benefits can start accumulating with even small amounts of physical activity 🤩
So what are the statistics and minimum amounts of exercise we can get away with to keep and stay healthy?
Today, I’ll attempt to answer this popular question (with scientific research links for more in-depth reading should you be interested).
Before we get started, I hope you will be joining me for my Heart Healthy Cooking class tonight at 6pm ❤️ There’s still room, so let us know if you (and a guest) will be joining so that we can buy enough food 🍽
AND, I hope you found last week’s newsletter “🎶 The healing power of Music 🎶” interesting 🤔 If you missed it, you can use this link, Here.
Okay, ready to feel good about your efforts?
🤩 ✅ 🤩
Today, about half of all American adults - 117 million people - have one or more preventable chronic diseases. Yes, you guessed it, exercise can prevent you from getting sick and tired, AND help you live a longer, healthier life ;-)
Here’s the GOOD news! Seven of the ten most common chronic diseases are positively influenced by regular physical activity.
What do I mean by common chronic diseases? Here’s a few top chronic diseases (listed alphabetically) that are helped or prevented by exercise: Arthritis, Asthma, Back Pain, Cancer, Dementia, Depression/Anxiety, Diabetes, Heart Disease, Joint Pain and Osteoporosis.
Today, I’d like to help you make healthy choices for you and your family with evidence-based information that can make being physically active the easy choice in all the places where you live, learn, work, and play.
Not bad for 90 years old, huh? Staying fit can be enjoyable. Do something you love 🚲❤️ 🚲
HOW CAN EXERCISE IMPROVE A CHRONIC CONDITION?
Besides helping prevent many long-lasting conditions, regular physical activity can help make life better for people who have them. A complete program includes exercise that raises the heart rate, builds muscle and helps keep joints moving well.
Exercise that raises the heart rate is known as aerobic exercise. It can help improve heart health, stamina and weight control.
Strength training, such as lifting weights, can improve muscle strength. Strength training can make it easier to do daily activities. It can slow disease-related losses of muscle strength. And it can help keep joints stable.
Flexibility exercises, such as stretching, can help joints keep moving, so they can work well. Balance exercises might help lower the risk of falls.
Another important part of exercise, especially for people who have trouble moving, is balance. Balance exercise can help prevent falls and lessen injuries from falls. Tai chi, walking backward and practicing standing on one leg are examples of exercises that can improve balance.
And the million dollar question:
WHAT EXERCISES ARE SAFE, AND HOW MUCH EXERCISE IS ENOUGH?
First off, if you are dealing with a chronic condition (such as the ones listed above) or have a disability of some sort, it’s always suggested that you make sure to review an exercise program with your Functional doctor. There are many suggested exercises that can ease pain or build strength. Depending on your condition, you might not be able to do some exercises at all or during certain challenging times.
People with low back pain, for example, might choose exercises that can raise heart rate without putting stress on the back. Walking and swimming are good choices.
For people with arthritis, exercises depend on the type of arthritis and which joints are involved. It’s important to work with your Functional doctor, they can help make an exercise plan that will help joints without hurting them.
HOW OFTEN, HOW MUCH AND AT WHAT INTENSITY CAN I SAFELY EXERCISE?
For most healthy adults, it is recommended to get at least 150 minutes (2-1/2 hours) a week of moderate aerobic activity (such as walking, biking, swimming, playing sports) or 75 minutes a week of vigorous aerobic activity (such as HIIT or timed calisthenics) a week. Or combine both of these moderate and vigorous activity for the BEST results 🤩
Even small amounts of physical activity can help. Being active for short periods during the day can add up to health benefits. For example, try walking briskly for about 30 minutes most days of the week. You can even break up physical activity into short chunks of time spread throughout the day. Any activity is better than none.
One way to work in exercise is to do high-intensity interval training. It's generally safe, works for most people and doesn't take much time.
High-intensity interval training (HIIT) involves switching between exercising hard and exercising less hard for short periods. Fast walking can be an example of exercising hard.
Calisthenics is an old-fashioned type of HIIT exercise that is having a BIG comeback. Why? A calisthenics workout engages all muscle groups — with no cash, equipment or travel necessary. You’ll still need to put in some time, of course, but it can all be done when you want in the comfort of your own home. You can read an article on the basics of calisthenics, HERE.
For strength training, perform exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise using enough weight or resistance to tire muscles after about 12-15 repetitions.
If you can't do this much activity, do what you can. Even an hour a week of physical activity can improve health. Start with moving more and sitting less and work your way up to moving more each day.
COUNTING STEPS
Walking is one of the most popular ways to get more physical activity as an adult. It’s free, easy to get started, and you can fit it into your day any time you want.
Wearable technologies like smartphones and watches can help you track how may steps you take each day. Many of these devices recommend a goal of 10,000 steps for better health. But that goal may sound like a lot to some people. The average number of steps for the U.S. population is between 4,000 and 5,000 steps a day. Inactive people may get only 2,000 steps a day or less.
Research Concludes: As few as about 2,800 steps per day yield significant mortality and Cardiovascular benefits, with increased risk reductions up to about 8,800 steps per day. Additional benefits were found as the rate of steps increased from low to moderate, and then up to high speed steps. You can read more on this research, HERE.
Taking 10,000 steps a day can sound daunting. But studies find that even a modest increase in steps taken is tied to significantly lower mortality. Stepping more each day (even a little more) is extremely helpful in promoting your health 🤩
STEPS VERSUS HIIT TRAINING – Which is Better?
Several studies have explored the connection between weekend warrior physical activity patterns and mortality rates. For example, the findings from a study of 63,591 participants showed that those who engaged in weekend-only physical activity had a 30% reduction in overall mortality and a 41% reduction in cardiovascular disease–related deaths.
Is 10,000 steps the right amount for you? In a recent large analysis of research:
8,000 to 10,000 steps if you are under 60
6,000 to 8,000 steps if you are over 60
Walking has been shown to reduce the risk all-mortality cause of death. However, these step counts are really not enough for an improvement in “fitness”.
Studies have demonstrated that lower intensity forms of exercise are not as effective in improving fitness. More intense forms of exercise, such as High Intensity Interval Training (HIIT) provided better results.
HIIT training is more effective in improving fitness and higher levels of exertion. It also improves the body’s ability to start and sustain activity at lower levels. This means that HIIT training is great at improving endurance and sustainability for walking, better than just walking itself.
These findings were consistent across different ages, genders and health status. Finally, the benefits of HIIT training on fitness was present no matter how much time is spent sedentary, such as sitting at work.
Adding HIIT training makes it easier to meet the recommended activity level of 75 minutes of intense exercise per week, translating into better fitness at both high and low exertion activities. You can read more on HIIT versus COUNTING STEPS, HERE.
DO I NEED TO DO ANYTHING SPECIAL BEFORE GETTING STARTED?
Depending on your personal conditions, a health care provider might suggest some safety actions before exercising.
For instance, people with diabetes need to know that exercise lowers blood sugar. Checking the blood sugar level before activity is important. People who take insulin or diabetes medicines that lower blood sugar might need a snack before exercise to help prevent low blood sugar.
People with arthritis might take a warm shower before exercise. Heat can relax joints and muscles and relieve pain. Also, shoes that absorb shock and keep joints stable during exercise are important.
HOW CAN I EXPECT TO FEEL?
Talk to a health care provider about how much soreness or tiredness to expect during or after exercise. Ask for ways to lessen both. Find out what's OK and what might be a sign of something more serious. Then listen to your body.
For people with heart disease, for example, dizziness, unusual shortness of breath, chest pain or an irregular heartbeat might mean it's time to stop exercising.
THE BOTTOM LINE
“Walking is a man’s best medicine.” - Hippocrates
“Above all, do not lose your desire to walk: every day I walk myself into a state of well being and walk away from every illness. I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it.”
Regular physical activity is one of the most important things people can do to maintain, and improve their health; yet for many, it’s one of our least favorite things to do.
Moving more and sitting less have tremendous benefits for everyone, regardless of age, sex, race, ethnicity, or current fitness level. The scientific evidence continues to build - physical activity is linked with even more positive health outcomes than we previously thought. Benefits can start accumulating with even small amounts of physical activity 🤩
Walking has been shown to reduce the risk all-mortality cause of death. As few as about 2,800 steps per day yield significant mortality and Cardiovascular benefits, with increased risk reductions up to about 8,800 steps per day.
Studies have demonstrated that lower intensity forms of exercise are not as effective in improving fitness. More intense forms of exercise, such as High Intensity Interval Training (HIIT) provided better results.
HIIT training is more effective in improving fitness and higher levels of exertion. It also improves the body’s ability to start and sustain activity at lower levels. This means that HIIT training is great at improving endurance and sustainability for walking, better than just walking itself.
Research Concludes: As few as about 2,800 steps per day yield significant mortality and Cardiovascular benefits, with increased risk reductions up to about 8,800 steps per day. Additional benefits were found as the rate of steps increased from low to moderate, and then up to high speed steps. You can read more on this research, HERE.
Taking 10,000 steps a day can sound daunting. But studies find that even a modest increase in steps taken is tied to significantly lower mortality. Stepping more each day (even a little more) is extremely helpful in promoting your health 🤩
I hope you’ve found today’s newsletter informative!
Make an appointment and come talk with us if you are having doubts or questions about your family’s health. We will give you the honest truth, and the clinical research that supports it.
To make an appointment with me use this link: HERE.
Or, you can always give me a call at (973) 210-3838
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