How to improve your health today

Walking. Yes, it's that simple. With step counters becoming more popular, recent research shows that ALL causes of mortality were reduced in those who walked more (Jayedi). Step intensity did not make a difference (Saint-Maurice PF). 

The risk of cardiovascular disease and dysglycemia were both shown to be reduced in those who took more steps each day (Hall KS). 

The average American takes around 5,000 steps per day (Liu Y). The higher the number, the lower the risk of mortality. So how do you get moving more?

1. Make a goal
   1. Decide how many steps you would like to get each day
   2. Decide how often you want to move
2. Make a plan to reach that goal
   1. Take breaks from the computer every hour
   2. March in place
   3. Take the stairs
   4. Park far away
3. Make it a family activity
   1. Take the kids out for a walk
   2. Walk the dog
   3. Challenge friends to join in

Take away:
Walking is a great way to improve your overall health. If you are having pain that is preventing you from doing an activity, come get it checked out. Challenge yourself today to see how many steps you can get….if it's less than 5,000, think of ways you can do more!

P.S. don’t cheat and put the step counter on the dog…you know who you are. 

Step counters

1. Fitbit: Fitbit Official Site for Activity Trackers & More
2. Alexa watch: Amazon.com: Alexa Smart Watch for Women, Alexa Built-in, RERE Fitness Tracker for Blood Oxygen, Heart Rate, Sleep Monitor, 1.69 inch Smartwatch for Android and iPhone, 5ATM Waterproof, 10 Day Battery Life, Pink : Sports & Outdoors

References

Hall KS, Hyde ET, Bassett DR, Carlson SA, Carnethon MR, Ekelund U, Evenson KR, Galuska DA, Kraus WE, Lee IM, Matthews CE, Omura JD, Paluch AE, Thomas WI, Fulton JE. Systematic review of the prospective association of daily step counts with risk of mortality, cardiovascular disease, and dysglycemia. Int J Behav Nutr Phys Act. 2020 Jun 20;17(1):78. doi: 10.1186/s12966-020-00978-9. PMID: 32563261; PMCID: PMC7305604.

Jayedi A, Gohari A, Shab-Bidar S. Daily Step Count and All-Cause Mortality: A Dose-Response Meta-analysis of Prospective Cohort Studies. Sports Med. 2022 Jan;52(1):89-99. doi: 10.1007/s40279-021-01536-4. Epub 2021 Aug 21. PMID: 34417979.

Liu Y, Sun Z, Wang X, Chen T, Yang C. Dose-response association between the daily step count and all-cause mortality: A systematic review and meta-analysis. J Sports Sci. 2022 Aug;40(15):1678-1687. doi: 10.1080/02640414.2022.2099186. Epub 2022 Jul 12. PMID: 35819337.

Saint-Maurice PF, Troiano RP, Bassett DR Jr, Graubard BI, Carlson SA, Shiroma EJ, Fulton JE, Matthews CE. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA. 2020 Mar 24;323(12):1151-1160. doi: 10.1001/jama.2020.1382. PMID: 32207799; PMCID: PMC7093766.

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