Posted on 08/07/2023 9:23:54 AM PDT by ConservativeMind
As little as 25 minutes a day of slow walking seems to be enough to counter the detrimental physical effects of bed rest on older hospital patients, finds a pooled data analysis of available evidence.
For optimal improvements in physical function, around 50 minutes a day of slow walking or around 40 minutes of combined physical activities, such as 20 minutes of resistance bands with around 20 minutes of aerobic activity, are the most effective.
But there may be a threshold effect, with no clear benefit for "doses" of more than 90 minutes a day of light intensity, or 60 minutes per day of moderate intensity, physical activity, it finds.
Pooling the trial results showed that the minimal dose required to counter the effects of bed rest and improve older inpatients' functional capacity was estimated to be around 40 minutes a day of light intensity physical activity or around 25 minutes a day of moderate intensity physical activity.
And the optimal amount was estimated to be 70 minutes per day of light intensity, or around 40 minutes a day of moderate intensity physical activity.
There was no clear benefit for doses of more than 90 minutes a day of light intensity, or 60 minutes a day of moderate intensity physical activity, suggesting a threshold effect.
In terms of the best type of physical activity to ward off physical decline, a mix of physical activity in any one daily session and slow-paced walking were deemed the most effective.
But only walking was more than 80% effective, with the optimal dose reached at around 50 minutes a day, and the minimal effective dose reached at 25 minutes a day.
The analysis showed that the effectiveness of physical activity interventions increased from admission to discharge, peaking at around 19 days after discharge.
(Excerpt) Read more at medicalxpress.com ...
Another important and informative article!
Thanks for posting, and for all your efforts.
That sould apply to everybody, I tried to walk a mile a day.
i.e. get a dog that has to go for a decent walk (and not just out the door to do their business) twice or thrice a day.
“That sould apply to everybody, I tried to walk a mile a day.”
I try to do 10,000 steps a day. However, this Summer heat is crimping my style. Somedays I only get 8000 steps in. By the way I will be 80 this January.
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Yes; that makes it fun.
I’m on 20 minutes a day, I can’t imagine 75 minutes. But I love the 20 minutes even though it raises my pain levels. I do it right before bed, so getting rest after my walk without guilt. 75 minutes, I would be close to not getting back home.
50 minutes, or about 3 miles a day. Higher intensity of course adds significant unique benefits, but a 3 mile walk is huge.
However, why is someone able to walk 3 miles otherwise bedridden?
1/4 Pounder with cheese 🧀!!!
🍔🍔
Woo hoo! Keep up the good work, FRiend! I’m a walker also. I try to get in 10,000 every day, and most days I do. Sometimes when I get a little busy, I get 15,000 in. You have several decades on me though, so your 10,000 are impressive!
A friend told me he named his dog Five Miles, claims he walks five miles every day.
Like the fellow who call the john "Jim" so he can say he goes to the "jim" every day.
Thanks. This year is the first time that the heat has bothered me this much. I am not alone talking to other people in the neighborhood.
The heat has been more bothersome this year than in the past. I’ve learned I can bundle up during the zero temps (and minus zero temps!)of winter, and still get a good walk in; easier than I can in the heat of summer.
Not bad for a Florida girl! (Oh, the stories I could tell about temps less than 20 degrees. Every one of you would laugh at me. Some might laugh WITH me, but many would laugh AT me, and I would deserve it.)
I sprained my calf doing steps ups at the gym last friday. The best I can do is limp. I’ve avoided the gym once or twice since then. When I don’t work out—my body feels like a sack of sand.
Injury is the big problem with all work outs as you get older. I’m always negotiating between pains of one stripe or another.
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