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Yahoo
11 hours ago
- Health
- Yahoo
Forget 10,000 steps — study reveals the real number of minimum daily steps you should take, according to your age
When you buy through links on our articles, Future and its syndication partners may earn a commission. Lately, more and more people are becoming aware that 10,000 steps is no longer the gold standard — it was actually a very successful and slightly misleading marketing campaign that gathered a lot of momentum fast and had people checking the best fitness trackers regularly during walks. While some research has suggested that 7,000 steps is enough to keep you happy and healthy, a meta-analysis from 2022 published in The Lancet found you can still achieve health benefits for less, and age could determine how many steps per day you need. Here's everything you need to know. The meta-analysis assessed 15 studies — seven published and eight unpublished — and found that more steps were associated with lower mortality risk; the results plateaued at between 6,000-8,000 for adults aged 60 and over. For younger adults aged below 60, results plateaued at 8,000 to 10,000. In this study, researchers found 'inconsistent evidence' that step intensity was associated with mortality beyond step volume. This suggests a 'curvilinear association and range' in daily steps and all-cause mortality. That said, another study published in BMJ found that your cadence can matter — a pace of 100 steps per minute could be classified as moderate-intensity exercise and boost your cardiovascular fitness. But while we can clearly see there's a range you should aim for, according to your age, is there a minimum? A 2023 meta-analysis suggests there is: 2337 for cardiovascular mortality and 3867 for all-cause mortality. The study, published in the European Journal of Preventive Cardiology, assessed over 226,000 participants to determine the minimum figure we should be aiming to reach each day. In short, anything fewer than roughly 2,300 per day could increase your risk of cardiovascular events such as stroke or heart disease. And as your step count increases, your risk could decrease over time. If you find you're short on time, walking workouts can help you reach the minimum number of steps. It's also worth learning about a process called NEAT, which stands for 'Non-Exercise Activity Thermogenesis,' and basically accounts for all activity and energy expenditure you can achieve outside of eating, sleeping and dedicated workouts. Think of playing with your kids, carrying groceries, or using one of the best standing desks during your workday. The same 2023 meta-analysis found that increasing your step count could lead to better health. A 1,000-step increment decreased the risk of all-cause mortality by 15%, while a 500-step increment decreased the cardiovascular risk of mortality by 7%. Remember, though, the universal exercise guidelines currently recommend a minimum of 150 minutes of aerobic activity per week. Walking, particularly in nature, has been associated with boosted mood and creativity, reduced anxiety and fewer feelings of depression. And as we know, walking counts toward aerobic activity. Activities such as color walking and intuitive walking can also boost your step count without feeling like a workout, so I recommend giving these a try if you're short on steps for your age range. Your daily step count doesn't need to be achieved all in one go, so if you consider a 5k walk might take you over one hour (and roughly 6,000-7,500 steps), then you could break this up into manageable chunks during your day. My colleague swears by exercise snacking for this reason. Surprise! New study reveals that the size of this finger can predict your endurance Over 60? Forget running and swimming — these 5 bodyweight exercises help strengthen your entire body, using just a chair Want to get fitter and stronger? Researchers say workouts should match your personality type
Time of India
19 hours ago
- Health
- Time of India
One in five women in WHO Southeast Asia region covered under health insurance, study estimates
New Delhi: About one in every five women in the WHO Southeast Asia Region , including India, are covered under a health insurance, a study published in The Lancet Regional Health Southeast Asia has estimated. One in eight women in the region - defined by the World Health Organization (WHO) - were enrolled in social security schemes. At the same time, only one in thirteen had privately purchased or commercial insurance, the analysis reveals. The 'WHO Southeast Asia Region' includes India, among other countries such as Bangladesh, Myanmar and Indonesia. Researchers from Health Systems Transformation Platform and Population Council Consulting Private Limited, New Delhi, also found that one in four men in the region had health insurance coverage, with the highest prevalence seen in Indonesia at over 56 per cent and lowest in Myanmar at about 1.5 per cent. In India, the prevalence of health insurance uptake was 53 per cent among women and 56 per cent among men, the team found. The highest levels of health insurance coverage for women and men in the region were found in Indonesia, while the lowest levels were reported in Bangladesh and Myanmar, respectively. Equity in accessing quality healthcare without experiencing financial hardship is key to achieving Universal Health Coverage (UHC) - one of the core aims of the United Nations' Sustainable Development Goals - especially in low- and middle-income countries in the WHO Southeast Asia Region, the authors of the study said. They added that healthcare demands and costs are expected to rise in the region as populations age. However, high out-of-pocket expenditures remain a barrier despite health insurance programmes in the region, they said. The study analysed socioeconomic and demographic factors to estimate coverage under any health insurance, using data from Demographic and Health Surveys (2015-2022) conducted in the WHO Southeast Asia Region every five years. "Approximately one in five women in the region were covered by any form of health insurance," the authors wrote. "In contrast, one in four men in the region had any health insurance coverage, with the highest prevalence observed in Indonesia (56.6 per cent) and the lowest in Myanmar (1.4 per cent)," they wrote. Older age, higher education levels, and higher exposure to media were found to positively influence insurance coverage for both men and women in India, Indonesia, Nepal, Bangladesh and Myanmar. Further, beyond individual factors, contextual ones such as government commitment, design and implementation of insurance schemes and economic conditions are crucial in determining health insurance coverage, the authors said. Traditional beliefs and a lack of trust in formal financial systems can hinder insurance adoption among South Asian communities, they added. Evidence suggests that in rural areas of India, Nepal and Bangladesh, people relied on community-based informal support systems over formal insurance, reflecting cultural preferences that affect enrolment rates, the team said. The study's findings, therefore, highlight that country-specific contexts need to be addressed to effectively expand health insurance coverage, the authors said. They suggested policies should prioritise building sustainable health financing systems, making healthcare infrastructures more resilient, and fostering widespread awareness in the community about the benefits of health insurance. Further, strategies aimed at resolving socioeconomic disparities and for the underinsured populations are vital in advancing equitable health insurance access and accelerating progress towards UHC, the team said. PTI
Time of India
20 hours ago
- Health
- Time of India
What 1 Gulab Jamun is hiding could change the way India eats
A crispy samosa. A fizzy drink. A chocolate pastry after lunch. These may seem like harmless to consume, even occasionally. But what if these items come tagged with hidden risks, risks that could quietly damage health, day by day? The Indian government has launched a bold step inspired by the Prime Minister's 'Fit India' mission, which is to introduce Sugar and Oil Boards across public spaces. These visual tools aren't just posters, they're messengers, bringing attention to the sugars and fats that sneak into daily meals. With rising obesity, heart disease, and diabetes numbers, it's time to stop and look. What seems like comfort food may actually be fueling a national health crisis. The reality behind the posters: What sugar and oil boards actually say The new Sugar and Oil Boards don't rely on generic warnings. They lay out specific, relatable, and shocking facts. For example, that soft drink on the desk? It might carry 7 to 8 teaspoons of sugar. The innocent-looking banana chips could be swimming in oil. These boards recommend: Fat intake: 27–30 grams/day Sugar intake: Not more than 25g/day for adults, 20g/day for children These are not just random numbers, they're based on scientific findings from the Indian Council of Medical Research-National Institute of Nutrition (ICMR-NIN) . Why these boards matter more than we think There's a quiet war being fought against lifestyle diseases. Obesity, once dismissed as a personal issue, now has national consequences. According to The Lancet , India could see 44.9 crore obese or overweight people by 2050. These aren't just numbers. They translate into: Spiking diabetes cases Heart conditions at younger ages Early onset of hypertension Reduced productivity Rising healthcare costs The new boards, therefore, serve a powerful purpose: they act as behavioural nudges, guiding food choices without bans or enforcement. Just like anti-smoking labels changed public perception, these boards may redefine food culture. The sugar trap: More than just a sweet tooth Sweet isn't always harmless. Excessive sugar has been linked with: Type 2 diabetes Fatty liver disease Increased belly fat Mood fluctuations Even cognitive decline But here's the catch: most of the sugar consumed is hidden. It's in ketchup, fruit juices, breakfast cereals, and so-called healthy granola bars. By displaying sugar content in everyday foods, these boards peel off the marketing layer and reveal the bitter truth beneath the sweet. The oil overload From street-side pakoras to fancy burgers, oil makes food taste good, but in excess, it weighs down health. The danger isn't just in how much is added, but what kind is used. Hydrogenated oils and trans fats are commonly found in: Bakery items Fried snacks Instant foods They contribute to: Artery clogging High cholesterol Weight gain Chronic fatigue Dr Sunil Gupta told TOI, 'Sugar and trans fats are the new tobacco.' The comparison may sound dramatic, but the consequences aren't. Small moves with big impact Some ministries have already adopted the message. Healthy replacements like: Sattu drinks Millet snacks Green tea Coconut water are replacing sugary teas and fried bites in canteens.
Gulf Today
a day ago
- Politics
- Gulf Today
Trump's foreign relief cuts are affecting many lives
The White House has hailed H.R. 1, aka the One Big Beautiful Bill Act, as a 'once-in-a-generation piece of legislation' that puts 'America First.' Most of the public debate focused on its extension of lower taxes for the rich, the ballooning federal debt, and massive cuts in Medicaid spending. Yet equally important is what the act will do to America's standing abroad as a champion of the world's neediest people, and the 'soft power' influence that effort provides. The budget act was hardly President Donald Trump's first assault on America's humanitarian leadership. On his inauguration day, he issued two executive orders concerning US refugee programs. One, titled 'Reevaluating and Realigning United States Foreign Aid,' states that the America's 'foreign aid industry and bureaucracy' was not aligned with American interests, and acted in ways antithetical to the country's values. It called for a 90-day pause in development assistance and review of related programs to ensure their 'efficiency and consistency' with US foreign policy. The other, 'Realigning the United States Refugee Admissions Program,' states that the US could not absorb refugees without endangering Americans or compromising their access to taxpayer-funded resources. The Trump administration has indefinitely suspended the US Refugee Admissions Program, which helps resettle refugees in conjunction with private sponsor groups; it is one of the most successful humanitarian programs and public-private partnerships in US history. The administration has also excluded more than 22,000 people already approved for admission, including Afghans who had worked with the US during the war in their homeland. By late March, the White House had helter-skelter canceled 5,341, or about 86%, of US foreign assistance programmes — even though Congress, which has the power of the purse in the federal government, had authorised their funding. Scholars at the Boston University School of Public Health estimate the loss of US aid led to 176,000 deaths during this period, and may exceed 320,000 by year's end. Yet the savings from gutting refugee assistance programs is vanishingly small, a small percentage of the roughly 1% of US spending devoted to international affairs. The Lancet, a British medical journal, reported last month that budget cuts and the shuttering of the US. Agency for International Development — whose programs saved an estimated 91 million lives over the last two decades — could cause 14 million deaths in low- and middle-income countries by 2030. The impact of the US cuts will be felt for generations, undermining the possibility of a constructive immigration policy at home and diminishing US power and standing abroad. Meanwhile, China has exploited the situation by funding aid and humanitarian programmes of its own, particularly in the strategically vital Indo-Pacific, as well as in Africa and South America. I work with the Jesuit Refugee Service (JRS)/USA, a branch of a 45-year-old nongovernmental organisation that has aided refugees from 57 nations. It serves some of the world's neediest people, including unaccompanied children, the severely handicapped and the chronically and terminally ill. Its work, and that of similar NGOs, has promoted a secure and productive world that values human life and dignity. Feed the Future worked in 20 countries to lift 23.4 million people out of poverty, relieve 5.2 million households from hunger, and remove 3.4 million children from the threat of stunted growth caused by malnutrition. In the 2024-2025 school year, JRS Chad served 32,975 Sudanese children in 21 refugee camps, offering them educational support and, by extension, child protection. The US President's Malaria Initiative, launched under the George W. Bush, has helped save 11.7 million lives and has prevented 2.1 billion cases of malaria since 2000, primarily among children under the age of 5 in African countries.
Sydney Morning Herald
2 days ago
- Health
- Sydney Morning Herald
It's not the end of the world – it's perimenopause
Go on social media for information on menopause and it's easy to think you're headed for hell, your life upended by uncontrollable weight gain, insomnia and memory loss. Or you'll read that menopause is a reminder of ageing and mortality – even though turning 50 in the 21st century can mean you've another four or even five decades to go. 'Social media is bombarding women with misinformation and messages about how bad menopause is,' says Professor Martha Hickey, professor of obstetrics and gynaecology at the University of Melbourne. 'It's true that an estimated 14 per cent of women have severe hot flushes and night sweats, but we're not hearing from women with either no symptoms or less severe symptoms. About a third of women have moderate hot flushes while others have mild or no symptoms – and many women also report a new-found freedom from managing menstruation and contraception.' Hickey works at the menopause coalface, treating women with complex menopause problems at the Royal Women's Hospital in Melbourne. She's also lead author of a paper in the medical journal The Lancet last year, urging an end to stigmatising menopause as a time of decline, and to blaming its symptoms on hormonal changes alone – with Menopausal Hormone Therapy (MHT) as the best solution. 'There's good evidence that hot flushes and night sweats are caused by hormonal changes but much less evidence they cause other symptoms,' she says. 'Lifestyle factors, along with stress related to midlife issues like raising teenagers, concerns for ageing parents and the demands of work, can all contribute too.' And making women dread menopause doesn't help. 'There's evidence that women who go into menopause with negative expectations are more likely to have a difficult time,' she adds. 'Menopause is a normal life stage and providing women with support and balanced information will often help them navigate it.' Hot flushes 'Hot flushes start when a drop in oestrogen disrupts the part of the brain regulating temperature, so treatments that work on the brain like MHT, or psychological interventions like hypnosis and cognitive behaviour therapy can effectively reduce their impact,' Hickey explains. 'But smoking and being overweight can make hot flushes worse, while stress and alcohol can trigger them for some women.'
