Walking just this many steps more per minute can help you age much better
A new study from the University of Chicago suggests that walking just a little bit faster can dramatically improve physical function in older adults who are frail or at risk of becoming frail.
That's no small thing. Frailty increases the risk of falls, injuries, hospitalizations, loss of independence and even death. And while aging is inevitable, frailty doesn't have to be — especially if seniors take the right steps.
Advertisement
4 Walking is a highly beneficial form of exercise for older adults, giving both mental and physical health a boost.
N F/peopleimages.com – stock.adobe.com
Studies estimate that between 4% and 16% of Americans aged 65 and older are already considered frail — and as many as 44% fall into the 'prefrail' category.
'People who haven't experienced frailty can't imagine how big a difference it makes to be able to not get tired going to the grocery store or not need to sit down while they're out,' Dr. Daniel Rubin, the study's lead author, said in a statement.
Advertisement
Walking — the original low-impact workout — has long been touted as a powerful way for older adults to stay healthy, mobile and independent.
But Rubin and his colleagues wanted to dig deeper: how fast do you really need to move to make it count? So they hit the ground walking.
4 Frailty can lead to a decline in physical function, increasing the risk of developing disabilities and limitations in daily living activities.
Pormezz – stock.adobe.com
The team recruited 102 seniors with average age of nearly 79 from 14 retirement communities. Around 80% were women, and all showed signs of frailty or pre-frailty.
Advertisement
Participants were split into two groups. Both walked three times a week for 45 minutes, with warm-ups and cool-downs included.
One group took it easy at a 'relaxed and comfortable' pace. The other was told to walk 'as fast as they safely could.'
After four months, researchers found that the faster-footed group had picked up their cadence to about 100 steps per minute. The slower group cruised at around 77.
Advertisement
Those in the fast-walking group also outperformed their slow-and-steady peers on a six-minute walking test — widely used to gauge overall physical function and independence in older adults.
For frail seniors, walking 30 meters farther in six minutes is a sign of real-world improvements in their ability to complete daily activities.
4 Increasing your walking pace by 14 steps per minute can keep frailty at bay, researchers found.
buritora – stock.adobe.com
About 65% of the fast walkers hit that benchmark. Only 39% of the casual walkers did the same.
And it didn't take a dramatic change to make a difference. Upon further analysis, researchers found that those who increased their walking pace by just 14 steps per minute from their usual rhythm had the best odds of improvement.
'Even casual walking had positive effects on our study participants,' Rubin said. However, he noted that increasing walking speed by 14 steps per minute can yield even greater results for those who are able.
The hidden dangers of frailty
Frailty isn't just about feeling tired or moving slower — it's a clinical syndrome that makes it more difficult for your body to get through and recover from injuries, illness and everyday stressors on its own.
Advertisement
4 Frailty is a major contributor to falls, which can lead to serious injuries like hip fractures.
Halfpoint – stock.adobe.com
If you check off at least three of these warning signs, Johns Hopkins Medicine says you may be considered frail:
You've lost 10 or more pounds in the last year without trying
You have trouble standing up without assistance or a weak grip
You're exhausted, feeling like even simple tasks take twice the effort
You have low activity levels, whether it's exercise, hobbies or even household chores
You have a slow walking speed, typically taking more than six or seven seconds to walk 15 feet
Advertisement
Fortunately, frailty is considered a modifiable condition. With appropriate interventions — including regular physical activity, proper nutrition, and management of underlying health issues — experts say frailty can often be delayed, prevented or even reversed.
Walk this way
Want to step up your health? Start by measuring your walking cadence — that's the number of steps you take per minute. This will give you a baseline to build from.
'Once you find your comfortable pace, you can then add five to 10 steps per minute and match the pace to increase your walking cadence,' Rubin told BBC Science Focus.
He recommends aiming to walk 10 to 15 steps faster per minute — as long as it feels safe and manageable.
Advertisement
To help maintain a steady rhythm, Rubin suggests using a metronome app, which can help you match your steps to a consistent beat.
'Hopefully, older adults will use this as a practical way to guide their walking intensity so they can live longer and continue to do the things that they want to do,' he said.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
CNBC
10 minutes ago
- CNBC
Are 2 to 3 cups of coffee a day too much? It's complicated, experts say: 'It's different for each person'
Two-thirds of Americans drink coffee every single day, according to data collected by the National Coffee Association in 2022, and the debate about how much is too much and whether or not any amount of caffeine is safe persists. But recent research shows that the answer is more complicated than you'd think. A Harvard study, that followed nearly 50,000 women over the course of 30 years and published in June, found that drinking coffee every day may lead to healthy aging in women. One to three cups a day was also linked to heart health benefits and lower mortality rates. But research also shows that high coffee consumption can increase your likelihood of dementia. And a 2022 paper published in the Journal of the American Heart Association found a link between heavy coffee consumption and an increased risk of dying from cardiovascular disease in people with hypertension. Benefits, drawbacks, and the right amount all depend on your individual lifestyle and overall health. And health experts consistently advise that, like with most things, moderation is key for your daily coffee. Deepak Chopra, author, speaker and proponent of alternative medicine, told CNBC Make It in 2023 that he drinks two to three cups of coffee each day before noon. While that may sound like too much caffeine for the average person, it's actually within a healthy range. "Drinking two to three cups before noon is safe to do," registered dietitian Roxana Ehsani said in an interview with CNBC Make It last year. "As long as they don't greatly surpass 400 milligrams of caffeine." Ehsani's suggestion follows the Food and Drug Administration's recommendation of consuming no more than 400 milligrams of caffeine a day, which can include the caffeine found in teas, energy drinks, sodas and chocolate. Certain people may benefit from consuming much less caffeine than is recommended by the FDA. Caffeine tolerance varies from person to person, with some people feeling anxious or jittery after just one or two cups of coffee. "Within those milligram or cup of coffee recommendations, if you start feeling overly tired and the caffeine is not helping, then you've got to stop [drinking it]," dietitian Jessica Sylvester told NBC News. "If your heart starts beating incredibly fast, you've got to stop. It's different for each person." Pregnant people should consider cutting back on caffeine. And people who have diabetes or cardiovascular disease should be mindful of their sugar intake when having coffee, Nikki Cota, a dietitian at the Mayo Clinic, told NBC News. Expert opinion also varies on if teens should drink coffee, but "avoiding caffeine is the best choice for all kids," according to the American Academy of Pediatrics. But for everyone else, if you're having two to three cups, or more, "be mindful of what you're experiencing," registered dietitian Maddie Pasquariello says. And make sure you're not replacing meals with caffeine. Ehsani recommends drinking water or having a meal before reaching for coffee since caffeine suppresses appetite. And if you notice your sleep is affected when you have a coffee in the afternoon, experts suggest a mornings-only rule for your daily latte or macchiato.
New York Post
2 hours ago
- New York Post
3 critical signs of cardiac arrest in the wake of Hulk Hogan's death
Hulk Hogan has wrestled his last match — taken down not by a rival in the ring, but by one of America's top killers: cardiac arrest. News broke Thursday morning that the wrestling icon, born Terry Gene Bollea, had died after weeks of declining health. 'He was suffering from shortness of breath, got tired easily, had lost a lot of weight and was on oxygen as his life ebbed away at his mansion in Clearwater, Florida,' an insider alleged to the Daily Mail. 6 Getty Images While Hogan, 71, may have built his legacy surviving body slams and steel cages, cardiac arrest proved to be one opponent even the handlebar-mustachioed marvel couldn't overpower. Globally, the condition claims more lives each year than colorectal cancer, breast cancer, prostate cancer, pneumonia, car crashes, the flu, HIV and house fires combined, according to the American Heart Association. In the US alone, cardiac arrest kills more than 436,000 Americans every year — making it one of the nation's deadliest health threats. Here's everything you need to know about this heart-stopping emergency and how to act before it's too late. What is cardiac arrest? It's a deadly medical emergency where the heart suddenly stops beating — or beats so erratically that it can't pump blood at all, according to the Cleveland Clinic. 6 Anciens – When that happens, oxygen stops flowing to the brain and vital organs. Within minutes, the body starts shutting down — and without immediate help, the chances of death are high. Despite common confusion, cardiac arrest is not the same as a heart attack. A heart attack is a circulation problem caused by a blocked artery that cuts off blood flow to the heart muscle. Cardiac arrest, by contrast, is an electrical malfunction. The heart's rhythm goes haywire, and the muscle flatlines. Who's at risk for cardiac arrest? The most common cause of sudden cardiac arrest is an irregular heart rhythm called ventricular fibrillation, which keeps the heart from pumping blood effectively, according to the Mayo Clinic. Certain heart conditions — like coronary artery disease, heart valve problems, and a history of heart attacks — can increase the risk of this dangerous rhythm. But cardiac arrest can also strike people with no known heart issues. Other factors that may increase your chances include: Smoking or heavy alcohol/drug use High blood pressure or cholesterol Low potassium or magnesium levels Obesity Diabetes Sleep apnea Chronic kidney disease A sedentary lifestyle A family history of heart disease or cardiac arrest While the risk of cardiac arrest increases with age, it can strike at any time — even in children. In fact, sudden cardiac arrests happen in about 1 in every 70 schools each year, often impacting young athletes. 6 Hulk Hogan had faced a slew of health issues and suffered from a 'weak heart' in the lead-up to his death. George Napolitano / Men generally face higher odds of cardiac arrest, but women's risk rises after menopause. Warning signs to watch for 'The typical signs of a cardiac arrest include abrupt loss of consciousness with eyes rolled back, seizure-like activity due to lack of oxygen flow to the brain, and irregular, labored or no breathing,' Dr. Irfan Asif, professor and chair of the Department of Family and Community Medicine University of Alabama at Birmingham, said in an interview. He added that someone suffering cardiac arrest may have a very weak pulse — or no pulse at all. 6 A sudden collapse is usually the first noticeable sign of sudden cardiac arrest. Rainer Fuhrmann – Other warning signs that can come before cardiac arrest include chest discomfort, shortness of breath, weakness and heart palpitations like a fast-beating, fluttering or pounding heart. But here's the kicker: Sometimes there are no warnings at all. That's why knowing how to respond can mean the difference between life and death. What should you do if someone goes into cardiac arrest? 'If you are experiencing a cardiac arrest, try to get to a place where you are not alone, or signal to someone you are in distress before you are incapacitated,' Dr. John Bozinovski, a cardiac surgeon at The Ohio State University Wexner Medical Center, told HuffPost. If you see someone collapse and suspect cardiac arrest, act fast. First, check if they're responsive by loudly asking, 'Are you okay?' and gently shaking their shoulders. Look for a pulse and check if they're breathing normally, according to the University of California, Davis. 6 AED's are commonly found in public places like airports, schools, shopping malls, office buildings and sporting venues. brostock – If others are nearby, assign someone to call 911 and another to find an automated external defibrillator (AED), which can shock the heart back to rhythm. If you're alone, call 911 yourself and put the phone on speaker. For children, start CPR right away. For adults, get the AED quickly, as it's usually a heart issue. To perform CPR, lay the person on their back on a firm surface, tilt their head back to open the airway, and check for breathing. If they're not breathing, begin chest compressions: place your hands, one on top of the other, in the center of the chest, pressing hard (about 2 inches deep for adults) at 100–120 compressions per minute. 6 CPR can help maintain blood flow and oxygenation until emergency responders arrive. THANAGON – Use the AED as soon as it arrives and follow its prompts. Alternate CPR and AED use until help arrives or the person wakes up. Every minute without intervention after a cardiac arrest lowers survival chances by 10%. Yet fewer than half receive timely help, according to the American Red Cross. While CPR or AED use can double or triple survival odds, studies show bystanders use an AED only 7% of the time and perform CPR 42% of the time when witnessing a public cardiac arrest. Experts are urging everyone to learn CPR to boost those numbers. 'Everyone should take an in-person CPR course at least once, with a refresher every two to three years,' Dr. Eric Goralnick, associate professor of emergency medicine at Harvard Medical School, advised. 'You could save the life of a family member, friend, or even a stranger,' he added, noting that many CPR classes also cover first aid and AED use.
Hamilton Spectator
3 hours ago
- Hamilton Spectator
Continuous glucose monitors are in vogue. But do you really need to track your blood sugar?
A quarter-size device that tracks the rise and fall of sugar in your blood is the latest source of hope — and hype — in the growing buzz around wearable health technology. Continuous glucose monitors, small patches that provide 24-hour insight into concentrations of sugar in the blood, could be a tool for Americans to 'take control over their own health,' Health Secretary Robert F. Kennedy Jr. recently told federal lawmakers. 'They can take responsibility,' Kennedy said. 'They can begin to make good judgments about their diet, about their physical activity, about the way they live their lives.' The devices have lifesaving benefits for people with diabetes, the disease caused when blood sugar remains high because their bodies don't make enough insulin or become resistant to it. The condition, which affects more than 38 million people in the U.S., raises the risk of serious health problems such as heart and kidney disease and vision loss. But the devices have surged in popularity among people without diabetes. Sales have been driven by high-profile marketers such as Casey Means , the nominee for U.S. surgeon general . There's scant evidence the monitors are useful for people with normal blood sugar levels, said Dr. Jody Dushay, an endocrine specialist at Beth Israel Deaconess Medical Center. Healthy bodies can effectively regulate glucose after meals and provide the energy they need to function. Glucose monitors may lead people to misinterpret normal swings in blood sugar that happen after eating or activity. In addition, the devices can be 'notoriously inaccurate,' providing misleading readings, she said. 'The problem with wearing these is that you can just be zooming in on and creating pathology when it's not there,' Dushay said. Here's what you need to know about the devices: Here's what a continuous glucose monitor does The device is a small patch, about the size of two stacked quarters, usually placed on the upper arm or stomach. It uses a needle to painlessly pierce the skin for a tiny sensor. The sensor measures the glucose in fluid under the skin, delivering a signal every few minutes to a phone app or a handheld display. The apps typically record blood sugar levels and help people track the foods they eat and how they impact those levels. When healthy people eat a meal that contains carbohydrates, their blood sugar rises, peaks and falls in response to the food. A healthy fasting blood glucose level for a person without diabetes is roughly 70 milligrams per deciliter to 99 milligrams per deciliter. A range from 100 to 126 milligrams per deciliter indicates prediabetes and above 126 milligrams per deciliter indicates diabetes, according to the American Diabetes Association. In adults without diabetes, blood sugar levels can climb to 140 milligrams per deciliter or more within an hour of a meal, before falling back to baseline levels within two or three hours, according to the association. It's a sign the body is processing sugar normally. Continuous glucose monitors have been available since the late 1990s For decades, these devices were available only for people with diabetes. The monitors revolutionized care by allowing more precise adjustment of insulin used to treat diabetes and giving people the ability to modify meals and activity more accurately. Last year, the U.S. Food and Drug Administration approved the first over-the-counter monitors. Since then, many companies have emerged to market them, claiming to provide intensive, individualized health monitoring. Cost is generally about $100 a month. They've really caught on with consumers curious about how food and activity affect their blood sugar levels. For instance, Noom, the weight-loss and fitness app, launched a blood glucose feature last year that has proven extremely popular, said Alexander Fabry, a company executive. 'Of the people who are using a CGM, the vast majority of them don't have a diabetes diagnosis,' he said. Who can use the monitors? The devices have been lifesaving for people with diabetes. And they can be helpful for people with risk factors for the disease, including obesity, prediabetes, a history of gestational diabetes or a family history of the condition. The devices can allow users to see how specific food and activity choices affect their blood sugar in near real-time, said Dr. Alaina Vidmar, a pediatric obesity specialist at Children's Hospital Los Angeles. 'After a large meal, you may watch your blood sugar go up and sort of learn something about yourself,' Vidmar said. 'For example, I drink a sugar-sweetened soda and my blood sugar goes up really high, really fast. And maybe I don't feel as good, right?' What are the cautions? People without risk factors for diabetes may turn to the monitors just because they're curious, said Dr. David Kessler. A former FDA commissioner, Kessler doesn't have diabetes, but he wore a monitor for a couple months during research for his recent book, 'Diet, Drugs and Dopamine.' 'I think it's a very interesting tool to experiment with if you're so inclined,' Kessler said. But, he noted, the devices can't be used to diagnose or treat disease. Even experts don't agree on how to interpret or provide health advice for people without diabetes based on blood sugar data. 'No one knows what's optimal in the nondiabetic state,' he said. Before using a monitor, Dushay asks patients to consider their motives. 'What do you think you're going to get from the data?' she said. 'What is to be gained from wearing that monitor?' ___ The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute's Department of Science Education and the Robert Wood Johnson Foundation. The AP is solely responsible for all content.
