|
Why 10,000 steps could fight dementia and heart disease
20th March 2006
In the olden days, I was an active person.
I commuted to work, buzzed around a busy office, and played rugby at the weekends.
These days I'm a bit porkier... a bit greyer... and it feels like somebody's attached hunks of lead to my feet.
On the occasions when I guilttrip myself into going for a jog, I hobble through the streets like Jimmy Saville in the London marathon.
'It's not pretty,' says Lara.
The problem is, since I became an independent writer, my daily commute involves me leaving the bedroom and taking a short flight of stairs to my study.
There's no longer any need for me to walk anywhere.
As you're about to see, this could be dangerous. If we don't make an effort to go for a proper walk each and every day, we could leave ourselves vulnerable to heart disease, stroke, high blood pressure, adultonset diabetes, bone loss and osteoporosis.
Worse still, there's now evidence that leading an inactive life could increase your chances of developing Alzheimer's...
-----------------------------------
Boost your health with 10,000 steps
-----------------------------------
In 2004, two studies in an issue of the Journal of the American Medical Association (JAMA) showed that walking helps lowers the risk of dementia.
The greater the amount of walking... the greater the benefit.
Which is why it makes a lot of sense to follow the '10,000
step rule'...
Experts say that taking 10,000 steps per day sets off a chain reaction of physical benefits, lowering your blood pressure, reducing the risk of heart disease.
It may sound like a lot, but most people cover about 4,000 to 6,000 steps in a typical day. So you probably only need to come up with another 4,000 to 6,000 steps each day to reach 10,000.
That's about a 30 to 60 minute walk!
If you stick to this discipline every day, you will find the effects amazing.
Bad moods will lift, you will get slimmer, your blood pressure will fall and your brain will be more alert.
Of course, it's hard to know how many steps you are taking.
Which is why I recommend a 'talking pedometer'.
That's right a little machine that acts as your personal trainer and actually tells you how far you've walked or run....
I've tried it, and it's absolutely brilliant. It's almost like having a friend with you, encouraging you to reach your targets and achieve your goals.
I promise you, try this just once, and you'll be so keen to get out in the fresh air and get walking you'll leave scratch marks on the door!
Pedometer
---------------------------------------
This little device could be a lifesaver!
---------------------------------------
A talking pedometer is a nifty little gadget which you fit to your waist. It can tell you exactly how far you've walked or run each day.
This allows you to keep track of your progress against the goals you have set for yourself.
For some people, 10,000 steps may be too little. If this is the case, try to add 500 steps every time you feel you need a new challenge.
|
For others, 10,000 steps might be too much. So try breaking it into shorter chunks. Do three 20-minute errands on foot... walk to the shops... walk round the office a couple of times... or just walk round the block before dinner.
You don't have to treat this like a session of boring exercise.
Just keep the pedometer on all day and try and take as many steps as you can - even if it's to the photocopier and back - and tally it all up to 10,000.
Why not leave the car at home when you need to nip to the shop, and keep the pedometer on to see how many steps you clock up.
Or get off the bus a couple of stops early... walk to the train station... or even go for a stroll with friends instead of having them round for tea.
As part of your daily routine, the pedometer will tell you how fit you're getting... and you don't have to go to a gym, or look ridiculous in a jogging outfit.
But hey.... before you think I'm recommending something expensive here... the talking pedometer is less than a tenner, so it's well worth looking into.
Pedometer
---------------------------------------
My resolution for the Spring
---------------------------------------
This Spring, I aim to leave the car at home as often as possible and walk everywhere I can.
It's either that or I'll have to put on the golden tracksuit and go for a jog.
At which point my wife will probably leave me.
Hmmmm...
Yours, as ever,
Ray Collins
The Good Life Letter
|
|
|
|
