JAMA: Three benefits of walking 10,000 steps a day! Nearly 80,000 people have been followed up for 7 years, showing that walking 10,000 steps a day can reduce the risk of deaths from cancer and cardiovascular diseases, and also prevent dementia

*For medical professionals only

With the emergence of a variety of wearable health smart devices, walking steps have become a project that people are secretly competing for
.

Some people travel tens of thousands of miles a day and are low-key, while others are at the other extreme - come and see, I have only taken dozens of steps today!

In addition to showing off in the circle of friends, walking is indeed a very convenient way
to exercise.

Going to work, going to school, walking the dog, buying groceries, and even walking around a 72-square-foot house can all have the opportunity to walk two steps
.

From a health perspective, numerous studies have shown that walking more often every day can prevent chronic diseases such as cardiovascular disease (CVD) and cancer, and is strongly associated
with a reduced risk of premature death.

However, let's not patronize the number of steps, the intensity of walking is also worthy of attention
.

Researchers at the University of Sydney and the University of Southern Denmark in Australia conducted a large prospective study with a follow-up period of 7 years, which included 78,000 people for analysis
.

They found that walking 10,000 steps a day was the optimal number of steps, and that an increase in steps within that range was associated with CVD, cancer risk, and associated risk of death, and a reduced risk of all-cause death, with increased pace yielding more health gains
.

The article was recently published
in JAMA Internal Medicine.

[1]

Screenshot of the first page of the paper[1]

Not only that, but based on this cohort, they also looked at the relationship between
steps, pace and dementia risk in another paper.

In terms of reducing the risk of dementia, the optimal number of steps per day was 9826, which was associated with a 51% reduction in the risk of dementia; If you can get 112 steps per minute of 30 minutes per day, it is associated with a 62% reduction in the risk of dementia (without having to walk to 10,000 steps
).

The article was recently published
in the journal JAMA Neurology.

[2]

Notably, the researchers increased the persuasiveness
of the study's conclusions by giving participants wristband-style devices to precisely collect their movements.

Screenshot of the first page of the paper[2]

On the one hand, the emergence and technology of wearable health smart devices have gradually matured, making research in sports health-related fields more accurate and credible
.

In the study cohort, researchers at the University of Sydney and the University of Southern Denmark in Australia obtained data from a total of 78,500 people from the UK Biobank and mailed them a wristband health smart device (Axivity AX3), requiring them to be worn 24 hours a day, for 7 days, to monitor physical activity, followed by long-term follow-up
.

The average age of the participants was 61.
1 years (40-79 years) and 55.
3% were female
.

During the average follow-up period of 7 years, the relationship between
steps, pace/walking intensity and risk of dementia, cardiovascular disease (CVD) and related mortality, cancer and related death risk, and all-cause death risk was analyzed.

The Axivity AX3 is a small data logger that can be carried 24 hours a day and is waterproof for direct reading of the carrier's information[3,4]

The results of the adjustment multivariate analysis showed that the number of steps was non-linear with various risks of disease and death
.

Specifically, every 2,000 extra steps per day is associated with an 8%, 11%, and 10% reduction in the risk of all-cause death, CVD-related death, cancer-related death, and a 4% reduction in CVD risk
.

But after reaching about 10,000 steps, if the number of steps continues to increase, it may be "ineffective" walking or even counterproductive
.

It would be better
if you walked at >40 paces per minute a day or took 30 minutes (not necessarily continuously) to walk faster.

The curve in the figure is obvious, 10,000 steps is a "knack" (A.
B.
C.
is the relationship between the number of steps and the risk of all-cause death, CVD-related death, cancer-related death risk)

In addition, walking can also reduce the risk of
dementia.

The results of the analysis showed that from the perspective of reducing the risk of dementia, 9826 steps per day was the optimal number of steps, which was associated with a 51% reduction in risk; Not so much, at least to 3826 steps, which is the minimum number of steps to benefit, is associated with a 25% reduction in risk, and even less is not significantly associated with a reduced risk of dementia
.

Specific to different walking intensities, the number of steps can be adjusted
accordingly.

A pace < 40 steps per minute, then at least 3677 steps per day was associated with a 42% reduction in the risk of dementia (HR 0.
58, 95% CI 0.
44-0.
72).
<b10>
The pace > 40 steps per minute and the minimum number of steps per day was 6315, which was associated with a 57% reduction in the risk of dementia (HR 0.
43, 95% CI 0.
32 to 0.
58).

It is important to note that a pace of 112 paces per minute for as long as 30 minutes per day (not necessarily continuously) is better than the daily 10,000 steps (random pace), which is associated with a 62% reduction in the risk of dementia (HR 0.
38, 95% CI 0.
24–0.
60).

The relationship between steps, pace and risk of dementia

(B: <40 pace; C: The pace > 40; D: Peak 30 min pace)

Taken together, these two studies not only provided steps for optimal health benefits, but also emphasized the importance of
walking intensity.

The use of wristband-type health smart devices makes the step counting data more accurate and suitable for the daily behavior and activities
of the participants.

The participants in the cohort were middle-aged and elderly people aged 40-79, and the researchers said that for this group, it may be more meaningful
to tell them how many steps to walk and how fast to go, compared with other more complex physical activities.

Other researchers also found this conclusion interesting, Scott Lear of Simon Fraser University commented, "No matter how many steps you can take, it is better than not walking at all, even if it is doing housework, daily activities, work, etc.
"

[5]

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References:

[1]del Pozo Cruz B, Ahmadi MN, Lee I, Stamatakis E.
Prospective Associations of Daily Step Counts and Intensity With Cancer and Cardiovascular Disease Incidence and Mortality and All-Cause Mortality.
JAMA Intern Med.
Published online September 12, 2022.
doi:10.
1001/jamainternmed.
2022.
4000

[2]del Pozo Cruz B, Ahmadi M, Naismith SL, Stamatakis E.
Association of Daily Step Count and Intensity With Incident Dementia in 78 430 Adults Living in the UK.
JAMA Neurol.
Published online September 06, 2022.
doi:10.
1001/jamaneurol.
2022.
2672

[3]https://axivity.
com/product/ax3

[4] _msthash="251375" _msttexthash="4901572">[5] _msthash="251376" _msttexthash="8517626">The author of this article Zhang Eddie