I for one am signed up for the hypothesis that higher intensity exertion is essential to both mortality and quality of life.
2022-10-21. Emphasis added.
The most effective way to reduce dementia and prolong life
Taking 10,000 steps a day is a beneficial habit, which to a certain extent, reflects the degree of people’s physical activity, or a state of life that is close to nature. In fact, many people have put this into practice for a long time.
However, how to implement walking 10,000 steps a day may still be vague in our minds—the same 10,000 steps, using casual walking or brisk walking, can bring very disparate effects. As we strive to reach 10,000 steps, what speed or cadence should we adopt to get the best results?
Walk More, Live Longer: Walking Is Better Than Not Walking
Many findings support the fact that increasing both the time and speed of walking can reduce the risk of all-cause mortality (ACM) and some diseases. However, most of these findings are analyzed based on people’s self-reported walking speed, which may not be accurate. For instance, there are divergences between self-perceived walking speed and actual speed, and between the memory of activity time and intensity and actual situations.
A joint study by Danish, Australian, and American researchers has finally made a breakthrough. They collected wrist accelerometer data—specifically and continuously—from 78,500 adults aged 40 to 79 in the United Kingdom (UK). The researchers tracked the data for an average of seven years, counting the incidences of cancer, cardiovascular disease (CVD), dementia, or death to reveal how much the daily steps and pace affect people’s health.
...Statistics show that as daily steps increase, ACM decreases. When daily steps reach approximately 10,000 steps, the decline in mortality is greatest, meaning that people who take 10,000 steps daily have the least chance of dying. Above that, the effect of reducing mortality is no longer apparent.
Of all participants, only about a quintile were active at 10,000 steps daily. Still, even walking a little is better than not walking at all. The data show that, for each 2,000 daily step increment within the 10,000-step range, ACM drops by eight percent, cancer mortality by 11 percent, and CVD mortality by 10 percent.
Walking Faster Is Better Than Walking Longer
Increasing walking speed may achieve the best results, rather than pursuing length of time or distance... The results show an additional 34 percent reduction in ACM among individuals in the highest 10 percent of walking speed compared to individuals in the lowest 10 percent. This suggests that walking faster can reduce mortality even more.
WIND: walk or bike, or similar, but IMO do NOT run as many avid runners destroy their knees and hips by their 60's, rendering them at much higher risk of going sedentary because of joint problems.