6,000 Steps A Day Keeps Knee Osteoarthritis Away

General Posted by anthony Date November 28, 2014

6,000 Steps A Day Keeps Knee Osteoarthritis Away A new study shows that walking reduces risk of functional limitation associated with knee osteoarthritis (OA). The study funded in part by grants from the National Institutes of Health (NIH) and published in the American College of Rheumatology (ACR) journal, Arthritis Care & Research, suggests that walking 6,000 or more steps per day may protect those with or at risk of knee of OA from developing mobility issues, such as difficulty getting up from a chair and climbing stairs. Nearly 27 million Americans age 25 and older are diagnosed with OA. Previous research reports that knee OA is the leading cause of functional limitation among older adults, making walking and climbing stairs difficult. Moreover, data from the National Health and Nutrition Examination Survey (NHANES III) state that 80% of OA patients have some limitation in movement, with 11% of adults with knee OA needing assistance with personal care assistance. While walking is a common daily physical activity for older adults, medical evidence reports that two-thirds of U.S. adults with arthritis walk less than 90 minutes each week. ÛÏOur study examines if more walking equates with better functioning, and if so, how much daily walking is needed to minimize risk of developing problems with mobility in people with knee OA,Û said Daniel White, PT, ScD, from Sargent College at Boston University in Massachusetts. Researchers measured daily steps taken by 1788 people with or at risk for knee OA, who were part of the Multicenter Osteoarthritis Study. Walking was measured with a monitor over seven days and functional limitation evaluated two years later. Walking an additional 1,000 steps each was associated with between a 16% to 18% reduction in functional limitation two years later. Walking less than 6,000 steps daily was the best threshold for identifying those who developed functional limitation. Dr. White concludes, ÛÏWalking is an inexpensive activity and despite the common popular goal of walking 10,000 steps per day, our study finds only 6,000 steps are necessary to realize benefits. We encourage those with or at risk of knee OA to walk at least 3,000 or more steps each day, and ultimately progress to 6,000 steps daily to minimize the risk of developing difficulty with mobility.Û

Structured Physical Activity Program Can Reduce Risk of Losing Ability to Walk Unassisted

General Posted by anthony Date November 26, 2014

National Institute on Aging

Structured Physical Activity Program Can Reduce Risk of Losing Ability to Walk Unassisted A carefully structured, moderate physical activity program can reduce risk of losing the ability to walk without assistance a new study has found. Older people who lose their mobility have higher rates of disease, disability, and death. A substantial body of research has shown the benefits of regular physical activity for a variety of populations and health conditions. But none has identified a specific intervention to prevent mobility disability. In this large clinical study, researchers found that a regular, balanced, and moderate physical activity program followed for an average of 2.6 years reduced the risk of major mobility disability by 18 percent in an elderly, vulnerable population. ÛÏWe are gratified by these findings,Û said Richard J. Hodes, M.D., director of the National Institute on Aging (NIA), which was the primary sponsor of the trial. ÛÏThey show that participating in a specific, balanced program of aerobic, resistance, and flexibility training activities can have substantial positive benefits for reducing risk of mobility disability. These are actionable results that can be applied today to make a difference for many frail older people and their families.Û The Lifestyle Interventions and Independence for Elders (LIFE) trial included 1,635 sedentary men and women aged 70-89 at risk of disability, who were randomly assigned to a program of structured, moderate-intensity physical activity or to a health education program focused on topics related to successful aging. Participation in the study averaged 2.6 years. The physical activity group of 818 people gradually worked up to the goal of 150 minutes of weekly activity, including 30 minutes of brisk walking, 10 minutes of lower extremity strength training, 10 minutes of balance training, and large muscle flexibility exercises. The 817 people in the comparison group participated in weekly health education workshops for the first 26 weeks, followed by monthly sessions thereafter. They also performed five to 10 minutes of upper body stretching and flexibility exercises in each session. Participants in both groups were assessed every six months at clinic visits. In 2011, NIA launched Go4Life^å¨, a national exercise and physical activity campaign, based on previously demonstrated benefits of exercise for healthy community-dwelling adults age 50 and older. The LIFE study adds to that evidence with findings that older people vulnerable to disability can also be included among those who could reap rewards from regular physical activity. Go4Life^å¨ emphasizes endurance, strength, flexibility, and balance exercises. For additional information, go to www.nia.nih.gov/go4life.