Tag Archives: walking

March 24, 2025 · 8:00 am

Spring is an ideal time to increase physical activity

As the weather begins to warm and flowers bloom, it’s a good time of year to consider increasing physical activity. A new study suggests that even a small amount of moderate to vigorous physical activity each week can lower dementia risk by a significant amount. The benefits were also seen for older frail adults.

According to researchers from Johns Hopkins who conducted the study, as little as 35 minutes of activity per week helped to lower dementia risk. Each additional 30 minutes of activity was associated with a 4 percent reduction in dementia risk, according to study findings. The Physical Activity Guidelines for Americans recommends at least 150 minutes of moderate intensity exercise per week, which is an average of 20 minutes per day. While that may seem like reasonable guidelines for those in good to average health, for older frail adults, it may be more of a challenge.

My father’s love of walking didn’t prevent his dementia, but it probably did contribute to him maintaining a healthy weight throughout his life, which has a myriad of benefits.

Walking of course isn’t the only exercise that counts towards physical activity recommendations. In some areas of the US, it’s time to get out in the garden. I’ve found yardwork to be a surprisingly good workout. If springtime pollen allergies are too much for you, doing an indoor spring cleaning can be a rewarding physical activity. For older frail adults, there are chair exercises that can be done to support flexibility and reduce fall risk. Yoga and water aerobics are other gentle forms of exercise that can be modified to safely accommodate a variety of physical limitations.

Hope you can find enjoyable ways to be active while welcoming springtime in your area.

Image by DALL·E via ChatGPT.

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August 14, 2023 · 8:00 am

New research finds walking just 4K steps daily offers health benefits

For caregivers who may wonder if they or the loved ones they care for get enough exercise, a new study offers recommendations that are more achievable than traditional guidelines.

According to a study published recently in the European Journal of Preventive Cardiology, walking just 4,000 steps per day is associated with a lower risk of death. A 2017 study cited by NBC found that the average person in the U.S. walks 4,774 steps per day.

I’ve been using a smart ring that tracks a variety of health-related metrics including steps. You might be surprised how many steps you log by doing daily household tasks. Cleaning, gardening, caregiving: exercise comes in many forms and offers health benefits.

For those able to move a bit more, the payoff was even better, with every 1,000 extra steps per day associated with a 15 percent reduction in a person’s overall risk of death, according to the new study. Walking has also been associated with a reduction in the risk of dementia.

But what about the 10,000 steps per day rule? That was actually based upon a Japanese marketing campaign for a pedometer, according to NBC. The number caught on and became standard, but according to a health expert interviewed by NBC, it’s a misconception and there’s a wide range of recommended daily steps depending upon age and physical ability.

I inherited my father’s love of walking. While walking didn’t prevent my father from getting dementia, it kept him lean and in decent physical health despite being diagnosed with COPD due to smoking. He would do laps at the memory care center and maintained his mobility up until the last couple of months of his life.

Photo by RDNE Stock project.

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July 5, 2015 · 9:27 pm

Brush with death while reflecting upon death

Today, while walking to the park, I was almost hit by a car. I had for the first time in my life the overwhelming fear at facing my own sudden demise.

The street I was crossing is a major road in my neighborhood, with one side being the beginning of the park. I was approaching from the other side, and was crossing at the crosswalk, which has a flashing light that by law requires cars to stop for any pedestrians.

crosswalk

Sadly, very few Atlanta drivers obey this law.

On top of that, all of the metal barriers were left up from the marathon that had been run the day before. I positioned myself in front of one of these barriers, and waited for the cars to either stop or clear the intersection before crossing.

Finally, a large SUV stopped for me. I could not see around it, but waved thanks to the driver and began crossing. That’s when I heard a horn honk, and the car behind the SUV pulled out and suddenly was barreling straight at me.

I froze, fully expecting to be struck by the car. I put my hand out, I guess hoping to launch myself on the hood instead of going under the wheels.

Fortunately, the impatient driver had good brakes. My hand landed on the hood of the car as it came to a halt.

To say the least, I was shaken. I had wanted to go for a long walk and brainstorm some of the ideas I have for essays about taking care of my mother. Instead I spent most of the time shaking off that brush with death.

I guess the takeaway is that you never know when you are leaving this world. It could be crossing a street you’ve crossed safely a hundred times in your neighborhood. Try to make each day as satisfying as possible.

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September 18, 2012 · 8:43 pm

A slow walk, a small gain

Today Mom and I went for a short walk after a doctor’s appointment. Mom did quite well, as I hovered around her like a mother hen, scanning the sidewalk for cracks and gravel that could cause her problems.

It reminded me of last summer, when I held on to Dad’s arm and walked around the nursing home. There was an outdoor area that he liked to spend time in. I was constantly worried he would go down on the pavement, and Mom and I would not be able to support his frail frame. Even though he was skinny, he was still more than Mom and I could manage easily.

He would also try to take off without us by his side, and had a hard time getting in and out of chairs on his own. I remember those slow, painful walks, with Dad on a search for something he could never find.

The walk with Mom was also painfully slow, but she finished with a boost in self-confidence, and an increased hope that she could return to independent living in the near future.

A simple little walk can reveal more than meets the eye.

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