What if you made one small change in your daily activity and you could reduce the risk of dementia by 50%? What if, that same small change also lowers the risk of premature death by between 50 and 70%? I would say, we were on to something. I am not aware of any medicine or medical intervention that could boast such results. Believe me, if there were, you would be seeing incessant advertisements.
According to a scientific article in the Journal of the American Medical Association published in September 2022, the connection between daily step count is inversely related to incidents of dementia. They make the case that walking about 10,000 steps per day, as compared with lowered amounts, is associated with lower mortality rates and incidents of dementia.
I have had plenty of experience with dementia, in many different forms, but none so acutely impactful as with my father. He went from being one of the smartest people I knew to being unable to button his shirt or know his name. It was a cruel and unforgiving disease and likely exacerbated by his chosen profession of dentistry, where his work with mercury over long periods of time probably didn’t help. I am not necessarily concerned that I may inherit that same gene, but if I can safeguard against that risk, I will do it.
The health benefits of walking are far greater than reducing the risk of dementia. They are associated with improved immune function, muscle development, glucose levels and cardiovascular health. Most people are more inactive than they should be. I certainly used to be. I thought I was too busy for exercise and at some point, I will get around to it. Well, I got around to it, but it was due to a health event (which may have been prevented) that I finally had the time.
As Americans, we spend hundreds of billions of dollars on health and fitness, yet our health outcomes are deteriorating. According to the Centers for Disease Control, only about 28% of us meet the basic guidelines for physical activity. I would submit that the “basic guidelines” are solely to maintain life itself, not to improve outcomes. Instead of being overwhelmed by fitness options, or thinking that you must belong to a gym or own specific equipment, start with the one thing that you do every day: walking.
If you have shoes, it’s free. There is no barrier to entry, and you can do it anywhere. There are mall walkers and there are outdoor walkers. Choose whichever feels safest for you. However, there is science that proves the added health benefits of being outdoors, ideally in nature, versus inside on a treadmill. Fresh air, natural light, and the healing power of nature make it the only option for me. There isn’t any weather that is unsuitable for my walks.
10,000 steps is a lot, there is no question about that. Before I had a Garmin device I presumed that I had to have walked at least that many steps each day. I was way off. I averaged around 4,000 in my daily activity. I sat a lot, and sitting is the new smoking. I was not far off from the average steps per day, which is between 3,000 and 4,000. Getting to 10,000 takes some effort, more than some, it takes a lot. I made the commitment to increase my steps and targeted 10,000, not knowing if it was realistic.
I had no idea of how (or if) I was deriving any metabolic improvements because at that point, my metabolic markers were unknown to me. Now, I have a very detailed knowledge of over 100 biomarkers, possibly more on that in the future. I discovered that the more I increased my physical activity the more energy I had, the better my sleep was, and the better I felt day to day. My body was telling me that walking was good, and I should do more of it. That was good enough for me.
If I could encourage you to make one change it would be this simple activity. Your steps don’t have to be as high as 10,000, and if you are just starting out, I would recommend building up to that (expect some blisters along the way). Your steps don’t have to be all at one long walk. There is a greater benefit in doing multiple shorter walks than a massive one. Taking a fifteen-minute walk shortly after eating has the greatest benefit. This converts the sugar into energy instead of storing it for the future. Be patient and gentle with yourself, but try to be consistent. Start slowly, maybe just walking after one meal. As you become accustomed to that, add a walk after another meal and so on. Slowly building up to the target of 10,000 steps.
In my former profession, I was unable to make any guarantees. I will make you a guarantee about walking. In time you will learn to love it. It will become a highlight of your day versus a chore. And, in time you will feel the benefits of this one simple practice, which will likely spark your curiosity about what to do next. It is at that point that I hope to be here to give you insight into the next steps you can take to help improve your overall health and wellness.