Even Moderate Exercise Helps Your Health

There's an easy way to reduce your risk for dementia, heart disease and cancer: Start walking.

Getting in those recommended 10,000 steps a day makes a real difference, new research affirms, but even fewer will pay big dividends. No matter how many you log, however, step up your pace for the biggest benefit.

For every 2,000 steps you log, up to about 10,000 a day, your risk of early death drops by between 8% and 11%, researchers found.

"So, 10,000 steps maximizes the chances of getting all these benefits, but also for inactive people who can't engage in so many steps — any steps have benefits — every step counts," said lead researcher Borja del Pozo Cruz of the Center for Active and Healthy Aging at the University of Southern Denmark in Odense.

And, he added, it's never too late to get going.

"The range of participants that we had in the study went from 40 to 79," Cruz said. "That means that any person can actually get the benefits."

This study, however, doesn't prove that walking 10,000 steps a day has a health benefit, only that the daily number of steps is associated with a reduction in heart disease, cancer, dementia and early death.

Studies continue to show that not only does activity help the body with balance and flexibility, but the brain benefits as well. Activity doesn't have to be "planned" or sustained either. Taking a short walk around the office or after work can make a difference in how you feel mentally and physically.

Over and above the number of steps, walking at a brisker pace — about 80 steps a minute — brought the greatest reduction in dementia, heart disease, cancer and premature death, Cruz noted.

But all that walking doesn't have to happen all at once. It can be spread out during the day, the researchers said.

Between the activity tracking wristlets available (think Fitbit) and mobile phones with built-in pedometer apps, nearly everyone can easily track the steps they take every day. Reaching the recommended daily number of 10,000 steps per day (about 5 miles) can be a challenge, however, especially if you work in an office.

Still, regular, daily activity - nearly any activity - is beneficial. The U.S. Department of Health and Human Services guidelines emphasize the importance of movement, even if only for a few minutes at a time. According to the new guidelines, adults should have at least 150 to 300 minutes a week of moderate-level physical activity, about 20 to 30 minutes a day. For older adults, part of that time should be devoted to strength-building activities.

Make 2022 the year you increase your daily activity. Tracking steps is a simple way to do that. Learn to check your app or device regularly. Start slowly if you need to, aiming for 2,500, 5,000 or 7,500 steps a day, until you reach your daily goal.

Here are some great ideas for increasing your steps and activity:

• Park farther away from the office entrance or store.
• Take the stairs; walk the escalator instead of standing still.
• Start your shopping trip at the grocery or big-box store by first taking a lap around the perimeter of the store.
• Take a brief walk with the dog before work.
• Walk outside for 15 minutes during your lunch break.
• Set your phone alarm to take regular walk breaks at work.
• Walk to your coworker's office instead of sending an email.
• Plan physical activities for the family, such as taking nature walks or playing miniature golf.
• Vacuum the house.
• Walk to nearby stores or restaurants instead of driving.

Besides walking, some other examples of aerobic physical activity include:

• Aerobic dancing
• Bicycling
• Brisk walking
• Swimming
• Rowing
• Hiking
• Jogging
• Jumping rope
• Running in place

It makes little difference if you work out in the morning, afternoon or evening. The health benefits are the same.

What does matter is that exercise becomes a routine that fits your schedule well and the activity is something you enjoy doing.

10 Benefits Of 30 Minutes Of Exercise

Just by incorporating 30 minutes of regular movement into your day, you can reap some unexpected benefits, such as:

Keeping Weight Under Control

When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. 

When combined with a heart-healthy eating plan, physical activity is an essential factor in losing weight and keeping it off. Being overweight puts extra stress on the heart.

Combating Disease

Activity helps boost the “good” cholesterol in your body and decreases the not-so-good triglycerides. This can help reduce the chances of cardiovascular disease. Regular activity can also help prevent stroke, type 2 diabetes, depression, cancer, arthritis and falls.

Improving Mood

Physical activity releases certain brain chemicals that may help you feel happier and more peaceful. You may also feel better about your appearance when you are active, which in turn, can boost your confidence and self-esteem.

Increasing Energy Levels

Regular physical activity can improve muscle strength and boost endurance. Aerobic activity sends oxygen and other nutrients to your tissues and improves the efficiency of your cardiovascular system. When your heart and lung health improve, there is more energy to take on daily chores.

Enriching Sleep

Regular physical activity can help you fall asleep faster and deepen your sleep. Just be sure not to work out too close to bedtime, or you may be too keyed up to get to sleep.

Creating A Social Network

Physical activity can help you connect with others or even meet new people. Whether it’s a dance class, hiking through a local park or joining a sports team, physical activity is a great way to improve your health, try something new or provide an activity for you and a friend.

Improving Stress Levels

The presence of stress hormones can put an extra burden on the heart. Any sort of exercise can help create relaxation and ease stress.

Lowering Cholesterol And Blood Pressure

Regular physical activity has been linked to lower levels of blood pressure. It works like a beta-blocker medication to slow the heart rate and reduce blood pressure (at rest and also when exercising). Exercise also helps stimulate enzymes that move LDL (bad cholesterol) from the blood to the liver where it is excreted.

Slowing Development Of Diabetes

Researchers have shown that when combined with strength training, regular aerobic exercise can reduce the risk of developing diabetes by more than 50 percent. This is accomplished by equipping the muscles to better process glycogen, a fuel for energy, which when impaired can lead to diabetes and heart disease.

Reducing Inflammation

With regular exercise, chronic inflammation is reduced as the body adapts to the impact of exercise on bodily systems. This is important for reducing the adverse effects of many diseases.

If you have a chronic disease or haven't been active in a while, it’s a good idea to talk with your doctor before you start in on a new program. It’s best to gradually work your way into the habit to avoid overdoing it. Also, remember to incorporate warm up and cool down periods to avoid injury to your muscles. Warm ups can be as simple as moving at a slow pace for the first five minutes, then increasing your intensity level. After finishing, cool down by gradually slowing down.

HealthDay News contributed information to this article.