Q: I'm 70 and physically active (I'm a florist), but striding 10,000 steps a day is nearly impossible. Do I really need to do that much to stay optimally healthy? - Gloria T., San Francisco
A: Considering the hills in San Francisco and that you're on your feet all day in a shop, it's commendable that you aim to get 10,000 steps a day - a smart goal for sure. So here are our suggestions:
First, go to Sharecare.com take our RealAge test to determine your wellness level. Then if you don't have a step counter app, download one for your phone, or get a clip-on pedometer and check on what you are doing in a day.
Then, set some goals and make a plan. While we are committed to 10,000 steps (or its equivalent) a day for everyone who's able-bodied, a study published in JAMA Internal Medicine found that women, average age 72, who managed 4,400 steps a day had greater longevity than women who only averaged 2,700 steps a day. In this short-term study, the physical benefits of walking (cardio health, balance, muscle tone, digestive function, weight management, etc.) increased until the women hit 7,500 steps a day.
However, studies lasting four or more years have shown that 10,000 steps is what you should aim for, and even the researchers in this current study said daily step totals above 7,500 may boost cognitive health. So here are some ways you might boost your step count:
- If you don't have a dog, get one, or volunteer to walk dogs at the local animal shelter. At the end of the day everyone's healthier.
- Always park farther away from your destination. If you stay on the periphery of crowded parking lots, your car has a reduced chance of getting nicked, and so does your cardiovascular system.
- Remember that household and yard chores add up! Gardening is the equivalent of 131 steps per minute, so 30 minutes equals 3,930 steps.
Q: My husband started taking a statin about three years ago, and since then he's gained about 25 pounds. He just came back from his yearly physical and was told he has prediabetes with a blood sugar level of 185 mg/dL. Are all these things related? - Pamela F., Tappan, New Jersey
A: Interesting question! The weight gain could be responsible for the prediabetes, and there's also new research from Ohio State University showing a statistical link between statin use and Type 2 diabetes. After looking at the records of more than 4,600 men and women, average age 46, who didn't have diabetes and were prescribed a statin, the researchers found that those who had been taking statins for more than two years had more than three times the risk of developing Type 2 diabetes than folks not on statins.
However, it's important to note that the connection between statins and diabetes has not been definitively identified. That's why even the OSU researchers called for more studies on the connection between statin use and glycemic control.
Also, taking a statin does not give anyone a free pass to indulge in saturated-fat laden foods or to avoid exercise. But many times, folks think it does and they end up increasing their risk for diabetes by gaining weight and upping inflammation. We think the increased risk of Type 2 diabetes comes from weight gain unrelated to the physical effects of the statin.
Here's the bottom line:
- Your husband should make the lifestyle changes necessary to avoid full-blown diabetes. That's eating an improved diet, learning to manage stress and increasing physical activity (10,000 steps a day).
- Anyone taking a statin needs to be extra-vigilant and proactive about avoiding elevated glucose levels.
- And, for the 15 million Americans taking statins, one thing is certain: Taking statins reduces your chance of heart attack and stroke by lowering your lousy LDL cholesterol. Don't stop taking them without talking to your doc first.
Distributed by King Features Syndicate, Inc.
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