Walk This Number of Steps Each Day to Cut Your Risk of Dementia Sandee LaMotte - CNN
go to original September 7, 2022

How many STEPS should I walk per day to stay healthy? (Jeffrey Peng MD)

Want to reduce your risk for dementia? Slap on a step counter and start tallying your steps - you'll need between 3,800 and 9,800 each day to reduce your risk of mental decline, according to a new study.

People between the ages of 40 and 79 who took 9,826 steps per day were 50% less likely to develop dementia within seven years, the study found. Furthermore, people who walked with "purpose" - at a pace over 40 steps a minute - were able to cut their risk of dementia by 57% with just 6,315 steps a day.

"It is a brisk walking activity, like a power walk," said study coauthor Borja del Pozo Cruz, an adjunct associate professor at the University of Southern Denmark in Odense, Denmark, and senior researcher in health sciences for the University of Cadiz in Spain.

Even people who walked approximately 3,800 steps a day at any speed cut their risk of dementia by 25%, the study found.

"That would be enough, at first, for sedentary individuals," said del Pozo Cruz in an email.

"In fact, it is a message that doctors could use to motivate very sedentary older adults - 4k steps is very doable by many, even those that are less fit or do not feel very motivated," he added. "Perhaps, more active and fitter individuals should aim for 10k, where we see maximum effects."

But there was a even more interesting result buried in the study, according to an editorial entitled "Is 112 the New 10,000?" published in JAMA Neurology.

The largest reduction in dementia risk - 62% - was achieved by people who walked at a very brisk pace of 112 steps per minute for 30 minutes a day, the study found. Prior research has labeled 100 steps a minute (2.7 miles per hour) as a "brisk" or moderate level of intensity.

The editorial argued that individuals looking to reduce their risk of dementia focus on their walking pace over their walked distance.

Read the rest at CNN

Related: Just 2 Minutes of Walking After Eating Can Help Blood Sugar, Study Says (CNN)

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