The Fallacy of 10,000 Steps

Do you make it a goal to walk 10,000 steps each day?

A lot of fitness-minded people have this goal on their daily to-do list. They think it’s conventional wisdom. And when they don’t manage to get to that number, they feel defeated.

Turns out, though, 10,000 steps might not be the number you should shoot for.

Actually, it’s a lot lower!

 

The Proof—

A June, 2019 New York Post story revealed that the 10,000 steps being an optimal goal is a sham. And they backed it up with some evidence from Harvard Medical School and the Journal of American Medical Association—Internal Medicine (JAMA Internal Medicine).

Evidently, less is often more when it comes to walking.

 

A lot of women were studied, 16,741 of them to be exact, between the ages of 62 to 101, for four years. They wore walking trackers for 7 consecutive days, while they were awake. No water activities, t hough.

Unfortunately, 504 of them died during the study.

 

10K Daily Steps Results—

The study showed that five thousand, not ten thousand steps seemed to be a sweet spot for decreasing early death for women.

Those averaging 4,400 steps experienced a significantly lower mortality rate than those taking half as many, or 2,200 daily steps.

Seven thousand, five hundred steps offered an even lower mortality, but not a huge drop.

No decrease in mortality came with hitting the 10K number.

 

 So how did we arrive at 10K steps?

Isn’t it just like some marketing genius to manipulate our lives and thinking? (Rhetorical question.)

Evidently, that’s exactly what happened in this case, when a Japanese marketing company advertising an early version of its walking meter (pedometer) invented before the 1964 Tokyo Olympics to promote movement touted the 10K steps through the devices name: “manpo-kei”

  • Man = 10K
  • Po = steps
  • Kei = meter

 

And voila! The 10,000 steps meter!

Now that the 2020 Tokyo Olympics is looming, I wonder what other brilliant devices and bogus marketing we’ll be subjected to, and fall for.

Heavens, we’re gullible and way too trusting, aren’t we?

 

What the study didn’t tell us—

The study didn’t look at quality of life, cognitive function, or physical conditions. And evidently there was no evidence to suggest that more daily steps was dangerous, although it stands to educated reason that more mileage would increase your risk of joint wear and tear and some chronic injuries from overuse. But relaxed-pace walking probably wouldn’t be a problem. (Although being on your feet too long during the day can cause vascular issues.)

One thing the researcher did note, however, was that the intensity of each step did NOT matter. Every step, no matter how energetic, counted!

What great news that is as advancing age slows you down!

 

I found the story online several weeks ago, but Harvard Health Beat on-line newsletter released its version just last week.

Key findings, noted in the on-line article are:

  • Sedentary women averaged 2,700 steps a day.
  • Women who averaged 4,400 daily steps had a 41% reduction in mortality.
  • Mortality rates progressively improved before leveling off at approximately 7,500 steps per day

 

So if you have time, and the inclination, for those 10K steps, then step away!

But if not, do not be discouraged. Shoot for 4,400 and then work your way up to the golden 7,500 steps.

Until next week,

re-set your fitness counter’s step goal and enjoy a sigh of relief.

You can do this!

Blessings,

Andrea

 

Harvard Healthbeat Newsletter link.

Andrea Arthur Owan is an award-winning inspirational writer, fitness pro and chaplain. She writes and works to help people live their best lives—physically, emotionally, and spiritually.

How to Build Friendships: Taking the Whole Person Into Account

In this over-saturated, social media-driven world, we are finding ourselves lost, lonely, depressed and needing to return to the basics of life. (Anyone remember the song with that title by 4Him? I’ll supply the link at the end of this post.)

 

Building friendships and having a rich life—

Last month we started a series on developing and building friendships, something all of us need. Even the most righteous and Spirit-filled believer needs someone with skin on her. Even our Lord had His special twelve, and his intimate three. Why would we think we could go it alone?

 

First things first—

When you’re looking to make new friendships, deepen old ones, or considering whether or not a friendship has run its course (yes, that does happen), the first thing you can examine is you.

 

Take your whole person into account.

 

You’ll want to take a deep, introspective look at the five components of you, as a human being. Those components are:

  • Physical
  • Intellectual
  • Emotional
  • Social
  • Spiritual

These five components are needs you have. Needs that—when addressed and enriched—can provide you with a healthy, well-balanced and happy life.

To get started, you might ask yourself the following questions?

  1. What is my current physical (health) state, and what do I need to do to improve or maintain it? What kind of physical activities do I enjoy and does my body respond positively to? What physical activities enhance my other needs?
  2. How can I stimulate my intellectual side and keep my brain and cognitive functions active and as young as possible? (Physical activity is important for this too.) Would I like to learn a new language? Learn to play a musical instrument? Take a gourmet cooking class? An art class?
  3. Would I make new friends and receive more social stimulation if I join a fitness class or a local hiking or cycling group? Would museum memberships or outings stimulate my brain? What about book clubs, or newcomers club if I’ve recently moved to a new area?
  4. Is there a fellowship or Bible study group I could join that would enrich me in multiple areas—intellectual, emotional, social, and spiritual? A volunteer position?
  5. Is there something you and a current friend can do together? A friend of mine has a weekly, standing lunch date with another friend of hers. Sometimes they sit for hours and chat while eating. Gathering around a meal is one of the best ways to learn about one another and deepen friendships.

 

This same friend and I had a marvelous day at the zoo on the first day of spring this year. I’d been lamenting the fact that my boys were grown and gone, and we would no longer celebrate the first day of spring together with a “spring fling” day, when I’d give them the day off from home schooling, and we’d hit the zoo and swings at a local park.

But while languishing in my self-pity, the Lord reminded me that I wasn’t dead yet and that I could still celebrate spring fling day with a friend. We had a glorious time together, and ALL of the animals (except the rhino) were out on full, happy display for us on the gorgeous first day of spring. It was truly a day made in heaven! I even took pictures and texted them to the boys. “You’re at the ZOO!” came the return texts. Sharing the day with them that way resurrected some sweet memories for them. And I made a precious new one with a special friend!

It was a stimulating day physically, (3 weeks post-surgery, I hobbled around in a knee brace), emotionally, intellectually, socially, and spiritually.

A win-win all around!

 

Your turn—

Spend some time this week meditating on which areas/needs you’re not meeting and jotting down some ideas that could get you going in meeting them. Really take your whole person into account.

And here’s that YouTube video of the song—

 

 

 

Next week we’ll talk about getting out there and finding places to gather.

 

Blessings,

Andrea

How to Make the Most Out of Life (Part 1)

A recent Guideposts magazine story (June/July 2019) talks about what’s important for a happy fulfilling life in your senior season of life: mental stimulation, spiritual nourishment, financial stability and good friends.

But my question is: why wait until the senior season of your life to pursue, seek out and enjoy those life components?

Aren’t they critical for a satisfying, well-balanced life in every season of life?

 

How did we get to this point?

I believe all of these components are critical and that only since the Industrial Age and now the Technology Age have we managed to compartmentalize ourselves in such a way that our life scales are thrown out of whack.

 

What quality of life do you have if you don’t have mental stimulation, spiritual nourishment, financial stability and good friends to share joys, pain and laughter?

 

Mental stimulation—

Some of us our over-stimulated mentally by our work schedules and job demands. To prove that truth, work or job “burn out” has recently become an official medical diagnosis. It isn’t always our fault—technology and a company’s demands that the employee always be connected, reachable and ridiculously overloaded—fuels the depression and burn out pattern. I really think employees need to start pushing back on that one, or do some serious self-analysis on how important that job or career is to them.

Plenty of millenials are doing just that—choosing to ditch the nine-to-five-plus rat race and opt for a richer, more stress-free life and fewer belongings. Kudos to them for prioritizing a little better than our generation or generations before us have.

 

Spiritual nourishment—

At any season of life we need spiritual nourishment. Study after study shows that people who worship regularly in a corporate setting and indicate they have a religious affiliation are happier and more satisfied with life. They also have better connections with others and are healthier mentally.

Unfortunately, this is an area many younger people have abdicated, adopting the erroneous belief that religious life is unnecessary, or eschewing church-going as old fashioned or believers too hypocritical.

I say they should get involved and be the instruments of compassion, kindness, and change they want to see. I believe they will eventually pay a steep price for abdicating this critical life component.

 

Financial stability—

Honestly, due to economic ups and downs and unpredictability, I’m not sure financial “stability” is ever achievable. But good goals are to always live below your means, within your means, save all you can, spend all you can, and give away all you can. And to live as debt-free as you possibly can. Being, and feeling like a slave to a lender is physically, emotionally, and spiritually exhausting and depressing.

The common adage is that older adults live on a “fixed income.” But most people I know live on a fixed income of some sorts throughout their lives, unless they’re salespeople that depend on sales quotas, or company managers that enjoy yearly bonuses based on company performances.

Otherwise, you get the same paycheck week after week after week. And then maybe you get a raise. Even seniors get a yearly social security raise every year, even though it’s tiny and usually swallowed up by apartment or housing rent that increases accordingly.

 

Good friends—

How many good friends do you have? I mean really good friends. Not just friendly co-workers, classmates or acquaintances, but people with whom you can share your deepest thoughts?

People you can pray with, people who pray for you. The ones you can call in an emergency and who will be there for you.

 

I’m working on the friend component this week.

I’m visiting a friend who was by my side as we raised our children together. I was heartbroken when her husband transferred to a new job in a new state, MANY miles away, but I was determined to keep our friendship nurtured in spite of the physical distance that now spreads between us.

I didn’t want to allow our friendship to dissolve into infrequent text messaging or once-a-year Christmas card sending, so, as soon as they moved into their sprawling new home, (lots of bedrooms and no kids left at home), I told her to get the guest room ready for me to visit. Lucky me, she was happy to comply! (And I bought the airline ticket before my pragmatic brain told me no.)

 

And Chris and I did some friend nurturing Memorial Day weekend, too.

For my naturally-introverted husband, socializing can be taxing and stressful. To re-energize, he likes to spend time alone, or with just me, doing something we enjoy together, or just sitting on the couch enjoying Friday night movie time.

I, on the other hand, swing from lets-have-a-PARTY! extrovert, to I-desperately-need-some-time-alone, to hovering between the two extremes. Sometimes I re-energize through crowds and people contact; and sometimes I just have to be alone.

So when I expressed to Chris my desire to pack duffel bags and head 500 miles west to celebrate our friends’ daughter’s wedding, I didn’t exactly get a rousing “Yahoo!” response from him. I pretty much told him that I’d already replied with a yes. After several weeks of wrapping his brain around it, he warmed up to the idea.

And we had a blast!

Of course, I threw in a surprise two days post-wedding for us to spend on the beach in San Diego, not far from where we lived in a 32-foot fifth-wheel trailer when our older son was born. It was a walk down memory lane. And he couldn’t stop thanking me for both the wedding enjoyment followed by relaxing, no-stress down time. He returned home rejuvenated and happy. We both got the best of our own worlds!

 

I’m doing this trip alone, for some serious girl time. My friend says she has the week scheduled with outings, hiking, sightseeing, swim, sun and rest time.

 

The engineer and I have a couple other trips planned for this summer, to nurture our relationship and the family ties. Yes, taking them is going to cost us more than a financial counselor would advise us to spend, but we’re banking on the relationship, love building and joy out-weighing the financial burden.

 

Great motto to guide your life—

As John Wesley advised: Gain all you can, save all you can, give all you can.

I think it’s pretty wise advise for life investment.

I’m just praying my trip East doesn’t come with tornadoes!

 

How about you?

What friendships will you nurture this summer?

 

Until next week,

Blessings,

Andrea

“Certainly there was an Eden….We all long for it, and we are constantly glimpsing it.” —J.R.R. Tolkien

Andrea Arthur Owan is an award-winning inspirational writer, fitness pro and chaplain. She writes and works to help people live their best lives—physically, emotionally, and spiritually.

5 Life Lessons Learned in the Emergency Room

I was doing a lot of yelling and repeating myself Saturday night and early Sunday morning in a hospital emergency room. After six hours of it, I was getting a bit exhausted and frustrated. Like it or not, though, it had to be done. There was no way around it. But I ended up learning a lot of lessons.

 

Emergency rooms are not where you look forward to spending your Saturday evenings, especially when you have a movie date planned with your beloved, and you’ve just spent the most glorious day with him—lingering over a l-o-n-g, delicious brunch, shopping, and sweating during a workout in the gym.

Then, on the way home from my glorious day, looking forward to that movie date, I got the call: my mother had fallen and been transported to the nearest hospital. My beloved and I found ourselves making a swift U-turn and heading to the ER in our sweaty gym clothes.

 

I spent the next five hours—except for a brief sandwich run—standing (and sometimes sitting) in a tiny ER cubicle keeping my mother company, communicating with her patient and efficient nurse, and awaiting the official diagnosis of her clearly fractured collarbone.

It’s not easy communicating with someone who’s nearly deaf. If she could still read lips, it would be easier. But she can’t do that anymore, either. Macular degeneration has wiped out all but the shadows from her vision. She looks at you but doesn’t really see. So I have to raise my vocal decibels to painful ranges (for both me and other people in earshot) to be heard by her. She often only manages to catch snippets of the sentence or conversation.

 

Saturday night I was in the happiest and most compliant of moods, thanks to my already-stellar day, so I tolerated the mental and physical strain fairly well. And I kept reminding myself of several things:

 

1. My mother wasn’t being difficult on purpose.

Although my mother has a reputation for being extremely difficult, she wasn’t Saturday night. That was the first miracle. She actually let me talk to the doctor without interruption. She was scared, she needed me, and she finally trusted me to make decisions for her, without her muddying up the process.

 

  1. I reminded myself to smile. Often.

A very wise man once wrote that laughter and smiling are good for the bones, and he was so right. It helped relieve my stress. While my mother’s sensory issues aren’t a laughing matter, my having to repeat myself a half-dozen times became funny. Sometimes I tried imparting the message several different ways—dumbing down complex words that would be hard for her to decipher. It became a mental challenge for me. Smiling kept my mood lighthearted and less defensive.

 

  1. Life gets interrupted, and oftentimes it’s better to go with the flow than wrestle with it, internally or externally.

Sometimes, letting life just be the way it is results in enjoying the otherworldly peace we all seek. By that I don’t mean taking a morbid, fatalistic attitude toward it, but adopting an attitude of security and trust in the One Who does have control over the situation, knows how to handle it, and has your best interest in mind.

 

  1. I had a loving advocate available to me in the waiting room.

It certainly helped knowing that I wasn’t alone in this burden. My beloved was running interference by going home, tending to the dogs, gathering items for my mom at her place, and being a good listener (and sometimes yeller when I couldn’t get a message through). He asked me at one point whether he should just go home. I told him I needed him there, even if he was parked in the waiting room doing work on his computer. Thankfully, the young man at the front desk finally allowed two visitors in my mom’s cubicle, so he was able to squeeze in with us the last hour and a half.

 

Lessons learned—

And, of course, after the worst was over, my mother was safely ensconced in a hospital room, and Chris and I were able to go home, I started thinking about how much all of it reminded me of everyday life.

 

  1. We can spend a lot of time yelling at others about things they can’t or won’t hear.

Often, especially with our children, we need to sound like broken records—repeating, repeating, repeating, until it sinks in (or doesn’t, and they have to learn it the hard way on their own).

 

  1. If we do have to repeat, repeat, repeat, it’s often best do to so with a smile in your heart, if not on your face.

We don’t want to look like condescending jerks when we’re doling out advice. The smile is more for you, the repeater, so your words come across as more loving than angry or frustrated. You know, like at the end-of-your-rope mad.

 

  1. A lot of our communication with God must seem like yelling to Him.

Because my mom can’t hear, she tends to yell when she talks, even in places where being subdued is the expectation.

We get nervous about our situations, and then we YELL! Like God’s going to be able to hear us any better or move faster on our behalf, or move us and our problems to the head of the problem line. Like babies, we don’t think He hears us, so we make sure He—and everyone in the room—does. I started laughing thinking about what it looks and sounds like from His position.

 

  1. We interject ourselves into the situation in a belief that we’ll solve the problem sooner or better, ignoring the fact that God really does love us, does have everything under control, and not realizing that our interjection only muddies the outcome. I wonder how often we slow the process down by getting too involved, by trying to control others and the outcomes.

 

  1. Life is always better when you have an advocate, one you can trust and lean on.

For a Christian, your first advocate is Jesus Christ. He’s the One with a direct line to the Father. He’s the One you take your problems to for solving. And when you do, you trust Him to do just that. And you demonstrate your trust by stepping back, without interrupting or trying to manipulate or control the situation, let the Father and Son discuss it and plan a perfect course of action.

 

Another type of critical advocate is the one with skin on. The one who shows up with you, waits hours with you, listens with you, maybe talks for you, intervenes for you, supports you, and provides a shoulder and hand to lean on and grasp. An advocate who will laugh and cry, and be a sounding board. An advocate that will also carry your concerns and pains and cares to the throne of grace.

Every difficult, stressful and exhausting thing about Saturday night was relieved and tempered by my having the most important person in my life by my side. And then knowing—when I filled out the prayer request card in service Sunday morning—that I’d have a church body lifting my mother and me up in prayer.

It made life so much more bearable.

 

And then I learned one more lesson.

While situating my mother in her bed in the hospital room, the tech tried talking to her from the end of her bed. “She won’t be able to hear you,” I told her. She nodded, and then did the most loving thing.

She walked to the head of the bed, leaned over, and got as close to my mother’s ear as she could to speak to her. She still had to crank her voice to a louder-than-normal volume for my mother to hear her, but her actions caused both of the you-are-such-an-idiot, Andrea; and you-better-be-taking-notes lightbulbs to snap on in my tired brain.

 

That nurse talked to my mother as God usually talks to us.

He gets as close as He can—as long as we let Him near—to speak to us. Sometimes He whispers because whispering forces the hearer to listen more closely. He doesn’t usually yell, although sometimes His anger has been known to rouse Him and crank up His volume. Sometimes, when we don’t listen or convict ourselves, He disciplines us to a point that we feel as though we’ve had our legs cut off from under us.

It’s a position I need to take more often with my hard-of-hearing mother. It’s a position I need to take more often with my loved ones.

Rather than standing up, or even leaning over a little to yell, I need to come as close as I can to speak—in an even, slow cadence.

In love.

 

Until next time,

Repeat yourself with a smile in your heart, and move in close!

Blessings,

Andrea


Andrea Arthur Owan, M.S., A.T., R., is a fitness pro, chaplain, and an award-winning inspirational writer. She works and writes to help people recover from grief and loss and to live their best lives — physically, emotionally, and spiritually.

How to Stay Active and Mobile in Your Senior Years

What scares you the most about growing old? Is it Alzheimer’s, dementia, cancer, or a devastating neuromuscular disease?

Then there’s age-related macular degeneration, glaucoma, hearing loss.

There’s a long list of age-related diseases we can acquire or succumb to as we age. But there is one thing that we can do: avoid general deterioration.

 

I spend a lot of time watching older people and observing the daily activities at the residential facility where my 97-year-old mother lives. And there are things that stand out for me.

 

Movement—

I am taken aback and saddened by the tremendous loss of mobility.

A large number of them use walkers. They slowly move from elevator, to dining room, back to the elevator, hunched over their four wheels, in hopes that they don’t teeter over, fall, and break a bone.

The longer they use the walkers, the more they hunch, the more they move with their legs in a splayed out position, shuffling more than picking up and swinging their legs in a natural gate.

They spend far too much time sitting in a chair, watching television. So often it’s the only mode of entertainment they have.

And the lack of activity contributes to a steady decline in strength and mobility, flexibility and balance. Muscle tone deteriorates to the point of no return.

Flexibility is compromised.

Fat to muscle ratio changes, with muscle coming out on the losing end.

All of that deterioration leads to a decrease in balance, an increase in falls, and more loss of mobility.

And sadly, all of that inactivity also increases your chances of suffering memory deterioration and dementia.

 

A different picture—

And then I go to the gym and see elder adults in their seventies, eighties and nineties trying to maintain whatever they’ve got in order to stay mobile and flexible and strong so they can enjoy life more. They tell staying strong and mobile is what motivates them to exercise.

And I wonder which camp I want to end up in, or am more likely to.

I know from experience that the more and longer you sit and spend parked in a chair or on a couch, the more likely it is you will deteriorate. I’ve been stunned how quickly it’s happened to me over the last year. Before I realized it, nearly a year had elapsed without my adhering to the regular exercise program I’d been following for years.

And I’ve paid a price for it. Now I’m trying to slug my way back to strength, flexibility and mobility. It’s tough. But I’m determined to ward off the walker as much and as long as I can.

 

What you can do—

It isn’t complicated. And it isn’t expensive. This isn’t an exhaustive list, but here’s some things you can do to:

  • Daily stretching exercises. Harvard Medical and Mayo have some great suggestions on their websites.
  • Join a gym and do some light weight lifting. If you can’t do that, then buy some small weights to do upper body exercises at home. Learn how to use your body weight as resistance for muscle strengthening.
  • Buy a DVD that teaches you tai chi, a great activity for people into their senior years. It increases breathing, strength and balance.
  • Take yoga for its breathing, strengthening and flexibility benefits. It’s also a great social activity, although I wouldn’t endorse the spiritual aspects of it.
  • Take daily walks.
  • Increase your protein consumption. Recent research indicates seniors need more protein.

 

The important thing is to pick out something you can do to keep moving and stick with it.

Maybe you can put off buying a walker a little longer than the average person.

Until next week,

Keep moving!

Andrea

“Certainly there was an Eden….We all long for it, and we are constantly glimpsing it.” —J.R.R. Tolkien