Power walking every day could slash your risk of dementia, according to a new study that found people don't need to be very active to make a difference.
While researchers said 10,000 steps is a 'sweet spot' for health benefits, how fast you walk could be more important. Interestingly, scientists reported walking at a faster pace showed benefits 'above and beyond' the number of steps people achieve.
The study found a lower risk of dementia, heart disease, cancer and death is associated with walking specifically 9,800 steps a day. However, walking a fraction of that - a mere 3,800 steps - was shown to reduce dementia risks by 25 percent.
"The take-home message here is that for protective health benefits people could not only ideally aim for 10,000 steps a day but also aim to walk faster," said co-lead author Dr Matthew Ahmadi of the University of Sydney.
Although more steps were linked to a lower risk of dementia, you can still get benefits from walking less than 4,000 steps a day.
"For less active individuals, our study also demonstrates that as low as 3,800 steps a day can cut the risk of dementia by 25 percent," said co-lead author Professor Borja del Pozo Cruz from the University of Southern Denmark and the University of Cadiz.
Researchers said the studies are observational, meaning they cannot show direct cause and effect. However, they noted "strong and consistent associations" seen across both studies.
"The size and scope of these studies using wrist-worn trackers makes it the most robust evidence to date suggesting that 10,000 steps a day is the sweet spot for health benefits and walking faster is associated with additional benefits,” said Dr Matthew Ahmadi.
"Going forward more research with longer-term use of trackers will shed more light on the health benefits associated with certain levels and intensity of daily stepping."
The study used data from UK Biobank, a large-scale source of medical information. Researchers linked step count data from 78,500 adults aged 40 to 79 years with health outcomes seven years on. Participants wore a wrist accelerometer to measure physical activity over a period of 7 days.
The study is available online JAMA Internal Medicine here.
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