Latest news with #NiallMoyna
Sunday World
28-05-2025
- Health
- Sunday World
Irish academic says ‘medical advice' to get 10k steps per day is a 'gimmick'
Professor Niall Moyna has said that the mantra began as a marketing ploy An Irish academic has said that the 'medical advice' to get 10,000 steps per day is a 'gimmick', not based on science. Niall Moyna, a professor of clinical exercise physiology at DCU told The Pat Kenny Show on Newstalk that it began as a marketing ploy. 'Back 60-years ago, a Japanese company at the time of the Tokyo Olympic Games came up with the first wearable step counter. 'The name that they used for the counter meant '10,000 step metre', that's when it came into popular culture and has been there for 60-years with no empirical evidence to back it up,' he said. (Getty Images) News in 90 Seconds - May 28th Professor Moyna said that it has gained popularity in recent years because smartphones make it very easy to track how many steps you take. 'If you do nothing on a daily basis, you sit around at home, you're ambulating, going to the bathroom, making a cup of tea, nothing else, you would take around 1,500 to 2,000 steps a day,' he said. 'So, we tend to use 2,000 as a reference and anything above that, you're going to get a health benefit. 'Basically, if you take an extra 517 steps beyond that 2,000, you actually get an 8% reduction in the risk of dying from mortal causes. 'Then the sweet zone, what's the optimum dose that we would need to get, what's the maximum risk reduction with the least effort, it's extra, around 6,700 steps. 'That's around 8,000 steps per day, and you're getting a 60% reduction in dying from all causes.' 'It doesn't matter what the disease is, whether it's cardiovascular, dementia, diabetes. 'It seems to be the same effect - do something and you get enormous benefits, but if you go beyond a certain number, you don't get anywhere near the same benefit.' He said people will have health benefits if they take between 2,000 and 5,000 steps per day. 'I would advise to anyone out there to take 5,000 to 6,000 steps per day, most days of the week, you're going to get most of the benefits you can gain from walking.' 'Everything beyond that, that's a bonus.' Monya added that there is evidence to suggest that as you get older, you need to take fewer steps.
RTÉ News
28-05-2025
- Health
- RTÉ News
How carrying spuds and playing Wordle are signs of good health
Analysis: If you can balance on one leg while brushing your teeth, carry a bag of spuds up the stairs and name 20 animals in 30 seconds, you're doing well While ageing is inevitable, ageing well is something we can influence. It's not just about the number of candles on your birthday cake – it's whether you've got the puff to blow them out, the balance to carry the cake and the memory to remember why you're celebrating. As we age, our bodies change. Muscle mass shrinks, bones weaken, reaction times slow. But that doesn't mean we're all destined for a future of walking frames and daytime TV. Ageing well isn't about staying wrinkle-free – it's about staying independent, mobile, mentally sharp and socially connected. From RTÉ Radio 1's Today with Claire Byrne, have classical conductors cracked the key to healthy ageing? In gerontology, there's a saying: we want to add life to years, not just years to life. That means focusing on quality – being able to do what you love, move freely, think clearly and enjoy time with others. There's no one-size-fits-all definition, but some simple home tests can give you a good idea. No fancy lab required – just a toothbrush, a stopwatch and a sense of humour. Balance One fun (and surprisingly useful) way to test your balance is to stand on one leg while brushing your teeth. If you can do this for 30 seconds or more (eyes open), that's a great sign of lower-body strength, coordination and postural stability. A 2022 study found that people who couldn't balance on one leg for ten seconds had an 84% higher risk of death over a median follow-up of seven years compared than those who could. As such, balance is like a superpower for healthy ageing — it reduces falls, supports mobility and can be improved at any age. Grip Grip strength is more than just opening jars. It's a powerful indicator of overall health, predicting heart health, cognitive function and even mortality risk. Research shows that for every 5kg decrease in grip strength, the risk of death from all causes rose by 16%. You can test grip strength using a hand-dynamometer (many gyms or clinics have them), or simply take note of everyday tasks – is opening bottles, carrying groceries or using tools becoming harder? Floor-to-feet feat Can you sit on the floor and stand up without using your hands? This test is a true measure of your lower-body strength and flexibility, which are essential for daily activities and reducing the risk of falls. If you can do it, you're in great shape. From RTÉ Radio 1's Brendan O'Connor Show, Prof Niall Moyna from DCU on how to age-proof your body If it's too tough, try the sit-to-stand test. Using a chair (no arms),see how many sit-to-stand transitions you can do in 30 seconds. This task is a good measure of lower limb function, balance and muscle strength, it can also predict people at risk of falls and cardiovascular issues. Mental sharpness Cognitive function can be measured in all sorts of complex ways, but some basic home tests are surprisingly telling. Try naming as many animals as you can in 30 seconds. Fewer than 12 might indicate concern; more than 18 is a good sign. Try spelling "world" backwards or recalling a short list of three items after a few minutes. This skill is an important strategy to enhance memory in older adults. Challenge yourself with puzzles, Sudoku, Wordle or learning a new skill. These kinds of "verbal fluency" and memory recall tests are simple ways to spot early changes in brain health – but don't panic if you blank occasionally. Everyone forgets where they left their keys sometimes. From RTÉ Radio 1's The Business, Liam Geraghty meets the crossword puzzle makers, the people behind those black and white puzzles that get the grey matter going Lifestyle matters There's no magic bullet to ageing well – but, if one existed, it would probably be a combination of exercise, diet, sleep and social connections. Some of the best-studied strategies include: Daily movement: walking, resistance training, swimming or tai chi keep your muscles and bones strong and support balance and heart health. Healthy eating: a Mediterranean-style diet — rich in whole grains, fruit, vegetables, fish, olive oil and nuts – is linked to better brain and heart health. Sleep: seven to nine hours of quality sleep support memory, immunity and mood. Connection: some research suggests that loneliness is as harmful as smoking 15 cigarettes a day. Stay engaged, join a club, volunteer, or just pick up the phone to a friend. Ageing well isn't about staying wrinkle-free – it's about staying independent, mobile, mentally sharp and socially connected If you can balance on one leg while brushing your teeth, carry a bag of spuds up the stairs and name 20 animals under pressure, then you're doing very well. If not (yet), that's OK, these are skills you can build over time. Ageing well means taking a proactive approach to health: making small, consistent choices that lead to better mobility, clearer thinking and richer social connections down the line. So tonight, give the one-leg toothbrush challenge a go. Your future self might thank you - especially if they still have all their teeth.
