"Walk"
.
Most older people leave doctors' offices with that recommendation.
The problem is that sometimes setting ambitious goals can cause you to give up before you try.
However, more and more studies show that when it comes to getting moving,
it all adds up
, at any age.
In this context, an investigation carried out in people over 70 years of age is included and whose preliminary results were presented in the scientific sessions of epidemiology, prevention, lifestyle and cardiometabolic health of the American Heart Association (AHA, for its acronym in English).
While a review published in
the British Journal Of Sports Medicine
found that one in ten premature deaths could be prevented if everyone performed
at least part
of the level
recommended physical activity.
In summary: something is better than nothing in pursuit of the goal of gradually increasing physical activity until reaching the recommended levels.
"Steps are an easy way to measure physical activity, and more steps per day were associated with a lower risk of having a cardiovascular disease-related event in older adults," said Erin E. Dooley, principal investigator of the first study.
"However, most studies have focused on middle-aged adults with daily goals of 10,000 steps or more, which
may not be achievable for older people
," added Dooley, who is a professor of epidemiology at the University of Alabama. , at the Birmingham School of Public Health, in the United States.
The goals must be achievable, the researchers say.
Photo Shutterstock.
More steps, less risk
The researchers analyzed health data from 452 participants, average age 78, who wore a hip-worn pedometer-like device that measured their daily steps.
They were all part of a larger study group of nearly 16,000 adults recruited for the ongoing Atherosclerosis Risk in Communities (ARIC) study.
This one-off study aimed to look at the possible association between daily step count and cardiovascular disease.
Participants wore the step counters for three or more days, at least 10 hours per day, and the average step count was about
3,500 steps per day
.
During the time of follow-up, which was three and a half years, 7.5% of the participants experienced a cardiovascular disease event, such as coronary artery disease, stroke, or heart failure.
Compared with participants who took less than 2,000 steps a day, those who took approximately 4,500 steps had a
77% lower observed risk
of experiencing any of these cardiovascular problems.
Nearly 12% of older adults who walked less than 2,000 steps a day suffered a cardiovascular event, compared to just 3.5% of participants who walked around 4,500.
The researchers found that for
every additional 500 steps
there was a progressive reduction in cardiovascular disease risk of 14%.
Some movement is better than none, specialists emphasize.
Photo Shutterstock.
achievable goals
"It's important to maintain physical activity as we age, however, daily step goals
should also be achievable
," Dooley said.
"We were surprised to find that every
four more blocks
, or 500 steps, saw a huge benefit for heart health," he continued.
"While we don't want to diminish the importance of higher-intensity physical activity,
encouraging small increases
in the number of steps per day also has important cardiovascular benefits," he explained.
And he suggested: "If you're an adult over 70, start by trying to take
500 more steps a day
."
However, he clarified that
additional research
is needed to determine whether adhering to a higher daily step count prevents or delays cardiovascular disease, or whether a lower step count may be an indicator of underlying disease.
The authors also acknowledged that the study had other limitations, linked to the device used (which does not record well the movement generated by other beneficial activities such as swimming or cycling) and that the steps were measured at a single moment in time.
eleven minutes a day
Meanwhile, a study published in
The British Journal of Sports Medicine
yielded results that support the idea that when it comes to physical activity, something is better than nothing.
While the new WHO exercise guidelines recommend at least 150 to 300 minutes of moderate to vigorous aerobic activity per week for all adults, work by researchers at the University of Cambridge found that one in ten premature deaths could be prevented. even if not everyone reaches that amount.
The authors of the paper state that
11 minutes a day
(75 minutes a week) of moderate-intensity physical activity, such as brisk walking, would be enough to reduce the risk of heart disease, stroke, and various types of cancer.
To explore the amount of physical activity required that may have a beneficial impact on various chronic diseases and premature death, the team from the Medical Research Council (MRC) Epidemiology Unit conducted a systematic review of all published
evidence
.
In total, they analyzed the results reported in 196 peer-reviewed articles, encompassing
more than 30 million participants
, resulting in the largest review to date on the association between physical activity levels and risk. to get sick
The researchers found that, outside of work-related physical activity, two in three people reported
activity levels of less
than 150 minutes per week of moderate-intensity activity and fewer than one in ten achieved more than 300 minutes per week.
They found that accumulating 75 minutes per week of moderate-intensity activity was associated with a
23% reduction in the risk of
premature death.
"If you're someone to whom the idea of 150 minutes of moderate-intensity physical activity a week sounds a bit daunting, then our findings should be
good news
," said Soren Brage, from MRC's Epidemiology Unit.
And he added: "Doing some physical activity is
better than doing nothing.
This is also a good starting position: if you find 75 minutes a week manageable, then you could try
gradually building up
to the full recommended amount."
"We know that physical activity, such as walking or cycling, is good, especially if you feel your heart rate increase. But what we found is that there are substantial benefits
for
heart health and cancer risk reduction, even if can only walk 10 minutes every day", added Professor James Woodcock, another of the authors of the work.
The researchers calculated that if all study participants had done the equivalent of at least 150 minutes per week of moderate activity, around one in six
(16%) premature deaths would be avoided, one in nine (11%
) ) cases of cardiovascular disease and one in 20 (5%) cases of cancer.
However, even if everyone achieved at least 75 minutes per week of moderate-intensity physical activity, about
one in ten
(10%) premature deaths, one in twenty (5%) cases of cardiovascular disease, and nearly one of every thirty (3%) cases of cancer.
"Moderate activity doesn't have to mean what we normally think of as exercise, like sports or running. Sometimes
overriding a few habits
is all it takes. For example, try walking or cycling to work or school instead of driving or engaging in active games with your children or grandchildren," suggested Leandro Garcia of Queen's University Belfast.
"Doing activities that you enjoy and are easy to fit into your weekly routine is a great way to become more active," he concluded.
What counts as moderate intensity physical activity?
Moderate-intensity physical activity increases your heart rate and quickens your breathing, but you should be able to talk during the activity.
Walking briskly, dancing, riding a bike, and playing tennis are some examples.
***
Do you want to continue reading?
These notes may interest you:
➪Formula 5x30: how often do you have to get up and how much to walk if you spend a lot of time sitting
➪Food, physical activity, sexuality and sleep after 60: the advice of a self-care manual
➪Three strength exercises for people over 50
➪Six tips to start running at 60
***
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