A couple of years ago, I wrote about some of the health benefits of walking in a post titled: “Reducing Dementia, One Benefit of Walking”. Of course, at the time, it was during COVID, and highlighted a way to be social during that season. That post was based on previous studies, but the results of a new study just published is the icing on the cake!
Stepping Game Changer
A new report was published in the JAMA Neurology in September 2022. It was a large study establishing a link between both steps and the intensity of the steps lowering incidences of dementia. It lasted just under seven years, and 78,430 middle-aged and older adults were involved. The surprising outcome was that those who took 9,800 steps per day were half as likely to develop dementia than their less-active peers. As a bonus, if 30 minutes of the stepping was done at a moderate-intensity, the dementia risk was reduced by over 60 percent.
If that number sounds a bit intimidating, the study also found that taking just under 4,000 steps a day reduced the risk of dementia by 25%. As an additional bonus, the steps did not have to be consecutive.
Where to walk?
One of the great things about walking is that you can do it almost anywhere. The number of steps it takes me to walk from inside my front door to my kitchen door is about 20. I have been walking there and back again periodically throughout the day. This method is not quite as good as a device that keeps track of steps, but it gets me moving and is better than nothing.
One of my favorite places to walk is in the lap pool at our YMCA. It provides a safe place to walk both forward and backward. A hallway is another. In fact, if you have knee issues, walking backward can be good therapy for both your body and mind. Of course, you need to be extra cautious and continually be aware of what is behind you. If you’re fortunate enough to live near a beach, walking in the sand can be a good place to get your steps in as well as provide a great workout.
Sneak in those extra steps
Extra steps are potentially everywhere. With a little willingness and a bit of planning, you can find those extra steps by parking at the outer edge of a parking lot, walking up a flight or two of stairs, and browsing around in a big box store, or in a mall. If your mailbox is at the end of your driveway, making a few extra trips to check the mail or post a letter can also increase the count. Pacing back and forth whenever you are on the phone will add to your steps as well.
Walking is heart-healthy
One of the reasons walking is so good for you is that it strengthens the soleus muscle in the calf, also known as the ‘second heart’. It acts as a muscle pump – pumping blood from the legs back into the heart. If you are feeling adventurous, try walking on tiptoes which will also help strengthen the Soleus.
An online newsletter, ‘Greatist’, is an internet site promoting fitness, health, and happiness. They posted an additional “13 reasons to go for a walk”.
Safety Steps
When it comes to walking, safety should always be a priority. If you are heading out alone, let someone know where you plan to walk, stay hydrated, and wear light-colored or reflective clothing. Carry your phone, but do not give in to the temptation to read it while walking so that you can be aware of your surroundings.
The bottom line here is: Walk as much as you are able. The more steps you take, and the faster you go, the better the results.
Has your world been touched by dementia?
My book, “FinishingWell: Finding Joy in Dementia”, is a collection of stories and tips about doing life with my Mama. May it encourage and inspire you to find joy on your own, unique journey. Find our group on Facebook
This one is especially good. We all need more reason to get up and walk!