Blood cholesterol is a waxy, fat-like substance made by your liver. Blood cholesterol is essential for good health. Your body needs it to perform important jobs, such as making hormones and digesting fatty foods. Your body makes all the blood cholesterol it needs, which is why experts recommend that people eat as little dietary cholesterol as […]
A study found hitting the 8,000-step goal just one to two days per week is still associated with a significant reduction in all-cause and cardiovascular mortality. Third Eye Images/Getty Images Current research suggests that walking 8,000 brisk steps or more per day may be the sweet spot for receiving the health benefits walking provides. People […]
https://moreliaclinic.com/wp-content/uploads/2015/08/FINAL-MORELIA-LOGO1.png00adminhttps://moreliaclinic.com/wp-content/uploads/2015/08/FINAL-MORELIA-LOGO1.pngadmin2023-04-03 18:46:232023-04-03 18:46:23Walking 8,000 steps just 1-2 days a week linked to significant health benefits
Blood cholesterol is a waxy, fat-like substance made by your liver. Blood cholesterol is essential for good health. Your body needs it to perform important jobs, such as making hormones and digesting fatty foods. Your body makes all the blood cholesterol it needs, which is why experts recommend that people eat as little dietary cholesterol as […]
A study found hitting the 8,000-step goal just one to two days per week is still associated with a significant reduction in all-cause and cardiovascular mortality. Third Eye Images/Getty Images Current research suggests that walking 8,000 brisk steps or more per day may be the sweet spot for receiving the health benefits walking provides. People […]
https://moreliaclinic.com/wp-content/uploads/2015/08/FINAL-MORELIA-LOGO1.png00adminhttps://moreliaclinic.com/wp-content/uploads/2015/08/FINAL-MORELIA-LOGO1.pngadmin2023-04-03 18:46:232023-04-03 18:46:23Walking 8,000 steps just 1-2 days a week linked to significant health benefits
Blood cholesterol is a waxy, fat-like substance made by your liver. Blood cholesterol is essential for good health. Your body needs it to perform important jobs, such as making hormones and digesting fatty foods. Your body makes all the blood cholesterol it needs, which is why experts recommend that people eat as little dietary cholesterol as possible while on a healthy eating plan.
OPTIMAL CHOLESTEROL LEVELS1
Total cholesterol
About 150 mg/dL
LDL (“bad”) cholesterol
About 100 mg/dL
HDL (“good”) cholesterol
At least 40 mg/dL in men and 50 mg/dL in women
Triglycerides
Less than 150 mg/dL
What are signs and symptoms of high cholesterol?
High blood cholesterol doesn’t have symptoms, which is why getting your cholesterol levels checked is so important.
Knowing your cholesterol status can help you stay in control of your health.
What causes high cholesterol?
Certain health conditions, such as type 2 diabetes and obesity, can raise your risk for high cholesterol. Lifestyle factors, such eating a diet high in saturated and trans fats and not getting enough activity, can also raise your risk for high cholesterol. Some people who have a family history of high cholesterol can also be at risk for high cholesterol. All these factors are called “risk factors.”
You can’t control some of these risk factors, such as your age or your family history. But you can
What problems does high cholesterol cause?
Having high blood cholesterol can lead to a buildup called “plaque” on the walls of your arteries (a type of blood vessel).
As plaque builds up over time, the insides of your arteries narrow. This narrowing blocks blood flow to and from your heart and other organs. When blood flow to the heart is blocked, it can cause chest pain (also called angina) or a heart attack (also called myocardial infarction).
High cholesterol also increases your risk for heart disease and stroke, two leading causes of death in the United States.
How do I know if I have high cholesterol?
The only way to know whether you have high cholesterol is to get your cholesterol checked by your health care team. Talk with your health care team about how often you should have your cholesterol screened.
What can I do to prevent or manage high cholesterol?
Strong evidence shows that eating patterns that include less dietary cholesterol are associated with reduced risk of cardiovascular disease.
Your overall risk for high cholesterol depends on many factors.
A study found hitting the 8,000-step goal just one to two days per week is still associated with a significant reduction in all-cause and cardiovascular mortality. Third Eye Images/Getty Images
Current research suggests that walking 8,000 brisk steps or more per day may be the sweet spot for receiving the health benefits walking provides.
People who have trouble finding time to walk each day of the week will be encouraged by a new study that demonstrates walking just one to two days is still associated with a significant reduction in all-cause and cardiovascular mortality.
The study’s authors found that each additional day walked confers greater benefits.
Briskly walking 8,000 or more steps each day of the week is associated with a significant decrease in all-cause and cardiovascular mortality. A new study finds, however, that people taking just 8,000 steps one or two days a week are also less likely to die over a 10-year follow-up period.
The study published in JAMA Network Openfound that over a decade of follow-up, people 20 years or older who took 8,000 or more steps on one or two days a week were 14.9% less likely to die compared to people who were sedentary.
The risk of death dropped as the number of days involved increased. For example, exercising from three to seven days a week was associated with a 16.5% reduction in all-cause and cardiovascular deaths.
The same pattern held true for people meeting step goals of 6,000 to 10,000 steps.
Previous research found that mortality risk decreases up to 10,000 steps per day for people younger than 60 and 8,000 for people older than 60.
‘Weekend warrior’ style of exercising
The study’s findings pertain to both “weekend warriors,” people who confine their exercise to non-work days, and to people who steal a few hours to walk during the week.
The study cites recent data showing the average American takes just 4,800 steps a day, too few to provide much of a health benefit.
“Brisk walking” is defined as walking three miles an hour. If you can speak song lyrics but not sing them, you are walking briskly.
The current study compared data from the U.S. 2005 and 2006 National Health and Nutrition Examination Survey with the National Death Index up to the year 2019. It incorporated accelerometer data from 3,101 participants 20 years or older and was a nationally representative sample. It included a similar number of women and men, and 50.9% were White, 21.5% Black, 23.7% Hispanic, and 3.9% other race and ethnicity.
The participants most likely to walk 8,000 or more steps every day were more likely to be young, male, Hispanic, insured, and married. They were also typically never-smokers and were less likely to be obese or have comorbidities.
A daily challenge of walking 8,000 steps
For many people, walking 8,000 steps each day requires a significant commitment of time. 8,000 steps are about four miles, which, walking at three miles per hour, comes to a total of about an hour and 20 minutes every day. Steps can be taken simultaneously or in shorter periods of brisk walking.
The study was led by Dr. Kosuke Inoue of Kyoto University in Japan, collaborating with researchers from UCLA in California. Dr. Inoue explained why the study was undertaken:
“We started this study to answer the question one of my patients asked during an outpatient clinic: ‘It is hard for me to keep sufficient steps every day. Is it okay to focus on walking only during the weekend?’”
Steps studies often consider the value of a week’s worth of various step goals, and Dr. Inoue saw a lack of evidence regarding the possible benefits of walking just a few days a week.
“Given that a lack of time is one of the major barriers to exercise in modern society,” said Dr. Inoue, “our findings provide useful information to recommend walking even for a couple of days per week to reduce mortality risk.”
“This is one of the first studies to use direct measures of daily steps using a wearable accelerometer over a 10-year followup period,” said Dr. Paul Arciero, a professor in the Health and Human Physiological Sciences Department at Skidmore College, who was not involved in the study.
How walking benefits overall health
Walking is viewed as a simple, low impact means of making a person’s life less sedentary. A sedentary lifestyle has been linked to an increased risk of all-cause and cardiovascular mortality.
“Further, a sedentary lifestyle drastically increases the risk of cardiometabolic disease such as abdominal obesity, hypertension (high blood pressure), type 2 diabetes, stroke, heart disease, and certain inflammatory conditions and cancers,” said Dr. Arciero.
According to Harvard Medical School, taking one’s steps has additional, less-obvious benefits. Walking offsets the effect of weight-promoting genes, reduces breast cancer risk, and boosts one’s immune system. It can also lessen arthritis-based joint pain, and even a 15-minute walk can curb a craving for chocolate, both generally and in response to stress.
Dealing with limited time for walking
The study’s findings should provide valuable information for clinicians and health professionals, said Dr. Inoue. He suggested a reader’s takeaway should be that for people who have difficulties engaging in regular exercise, “achieving recommended daily steps only a couple of days per week can have meaningful health benefits.”
Describing the study’s conclusions as “encouraging,” Dr. Arciero suggested the study may help people who don’t have enough time to walk 8,000 steps a day overcome feelings that walking less is pointless.
“We now have scientific evidence that proves this mindset is not true, and even a couple of days is beneficial!” said Dr. Arciero.
He said the study underscores the value of increasing one’s daily step count:
“Always a good reminder that any amount of walking, even one to two days per week, is still better than no walking.”
https://moreliaclinic.com/wp-content/uploads/2015/08/FINAL-MORELIA-LOGO1.png00adminhttps://moreliaclinic.com/wp-content/uploads/2015/08/FINAL-MORELIA-LOGO1.pngadmin2023-04-03 18:46:232023-04-03 18:46:23Walking 8,000 steps just 1-2 days a week linked to significant health benefits
