Beyond 10,000 steps: more evidence that exercise intensity counts

by | Sep 19, 2022 | Brain Health, Exercise, Fitness & Rehab | 0 comments

It’s not just a myth – taking 10,000 steps every day reduces your risk of dementia by half. And even if you take only about 4,000 steps a day, your risk is lowered by one quarter.

But your walking speed is a factor too.

These were the clear results of a report that came out in the September, 2022 issue of JAMA Neurology.

The scientists had more than 74,000 adults wear a device for 6-7 years that measured their step count and their walking cadence (the number of steps they took per minute.)

A dementia-lowering effect began to kick in for those participants taking more than about 4,000 steps a day. And the benefits became even more dramatic up to a step count of about 10,000 per day. 

Better yet were those who had half an hour or more of at least moderately intense activity. That means having a walking cadence of at least 112 steps per minute for thirty minutes.

This is further evidence that exercise intensity is as important as, or more important than, exercise duration. If walking is your main form of exercise, don’t just walk- walk fast!

Dr. Lavine has been an innovator in the use of movement and touch to promote health since 1981. He practices in New York City and Princeton, NJ.


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