Taking those 10,000 steps

By Carol Higgins Taylor

 We all know that exercise is good for us. It helps everything from depression to weight control and heart disease. But did you know that exercise, like walking, can support brain health? No doubt about it — time to get moving.

 It has never been easier to track activity. You have probably heard about the 10,000 steps a day phenomenon. For most people, it adds up to approximately five miles.

 Remember the pedometers that clipped to your clothing? They are still useful, but there are more sophisticated bracelet-type devices that track not only your steps but sleep patterns and stairs climbed.

 You have probably seen many people walking around with black or colored wrist bands. So much information about your lifestyle is available once its companion piece is plugged into the computer.

 But no matter how you track your movements, the point is that you do.

 Now the exercise guidelines from the American Heart Association and other groups recommend that, for health purposes, you walk 10,000 steps or more a day. But studies have shown that most people get half that.

 As little as 30 minutes of exercise a day has many benefits including protection for your heart. Here’s the good news. The 30 minutes can be broken up throughout the day. So you can take a couple of short walks or maybe several at 10 minutes each.

 “Being sedentary could kill you, so it’s time to get moving,” said Dr. Scott Deron, cardiologist at St. Joseph Healthcare. “You’ve probably heard this before, but a lack of physical activity comes with great risks including blood clots, high blood pressure, heart attack, stroke and other heart-related problems. On the other hand, becoming more active can lower your blood pressure by as much as 4 to 9 mm Hg, which is the same reduction in blood pressure you’d get by antihypertensive medications. Physical activity can also boost your levels of good cholesterol.”

 And listen up, ladies. Heart disease is the number one killer of women. Becoming more active keeps that risk at bay with a reduction by 30-40 percent. Activity reduces stroke risk by 25 percent in people who do regular moderate to vigorous activity.

 Aside from its heart health benefits, with a more physically active life you can look forward to:

 More energy

 Less stress, tension, depression and anxiety

 A better overall mood

 An easier time falling asleep and sleeping soundly

 Increased muscle strength and bone loss prevention which reduces the risk of falling

 Delaying or preventing chronic illnesses and diseases associated with aging

 Dr. Deron recommends choosing a balanced diet that is low in saturated fat and high in lean protein, fruits and vegetables. Include healthy oils and whole, unprocessed grains. Be good to your heart by maintaining the proper weight for your age and body type. Your medical provider can give you the specifics.

 And here’s more good news. For each hour of regular exercise you do, you gain about two hours of additional life — even if you don’t start until middle age.

 It can be easy to add a little bit here and there. How many of us, myself included, try to get as close to the store’s entrance as possible when we go shopping? How many times do we circle the parking lot to see if someone is leaving?

 Yet, there are ample spots available further down away from the store past the cart return. That jaunt to the front door counts.

 I read a story about an older woman who had been pretty sedentary and wanted to get healthier, but walking outside was more than she was up for. So she made a plan to walk around her house. She called it “house walking” and in time she was secure enough to venture outside. Even marching in place while on the phone — or during TV commercials — adds up.

 If you can’t walk very well, talk to your physician for ideas on alternative exercise. The goal is to just get moving.

 When you think of it in terms of a little extra a day — three 10-minute sessions a day — it is doable. It’s not often we get so much reward from doing so little.

 Embrace it before the scientists change their minds. Your 10,000 step journey starts today.

 Carol Higgins Taylor is an advocate for seniors and owns Bryant Street Public Relations in Bangor. Email her at 4chtaylor@gmail.com.