63. Reduce All Cause Mortality | A New Way to Get Your Steps In
- by Lisa Arendell
- Categories: Podcast
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Reduce All Cause Mortality | A New Way to Get Your Steps In
Today I’m sharing a study that unveils the secrets to increasing health and reducing all-cause mortality. What is all-cause mortality? The rate of death from, well, all causes.
It’s a big claim and only the best and longest studies can actually make it. I’m excited to share this with you today because I’m going to take you from overwhelm to, OMGosh…I can totally do that! And in doing so, you’ll be making a massive shift in your health! A MASSIVE shift!
7000 Steps a Day: The Life-Changing Threshold
In 2005, a study began tracking 2,110 participants and followed them over 10 years. Those who walked over 7000 steps a day enjoyed a 50 to 70% lower risk of premature all-cause mortality compared to those who walked fewer steps.
Remember, that means a significantly lower risk of early death! So, what does this mean for you? To reduce your risk and embrace a healthier life, aim to cross that 7000 steps a day threshold. Period.
Starting Slow and Building Habits
If you already track your steps and struggle to get in more than a few thousand, this may sound completely overwhelming…but I’ve got you!
I understand a busy life, a desk job, and raising a family (or your parents 😉 can make life really busy. Or maybe you’re new to exercise and just can’t fathom 7k steps…
The key here is to start slow and build habits. A gradual approach is essential. If you’re currently only managing 3000 steps, don’t try to make the leap to 7000 in a day. Begin by adding 500 steps per week until you reach the minimum target of 7000. We’ve got our whole lives to make these changes, so let’s take it one step at a time.
OR, you may be reading and thinking, “I get that amount of steps easily. So what’s in this for me?” Hang with me because I’m sharing a little tip that will help you uplevel no matter where your steps currently are.
Finding Your Fitness Sweet Spot
Another study reveals the power of Zone 2 cardio (hang with me, I’ll explain) and how it also provides a reduction in all cause mortality when you engage in it for a minimum of 150 minutes per week.
This is where the magic happens. Zone 2 represents a brisk walk or a light jog. It’s the kind of intentional walking that elevates your heart rate but doesn’t leave you panting.
To determine your Zone 2 heart rate, subtract your age from 220 and multiply it by 60% and 70%. This will give you a range of heartbeats per minute to aim for during your brisk walks or light jogs.
We’ll take someone who is 50 years old for an example: 220-50 = 170. 170 multiplied by 60% and 70% gives you a heart rate range of 102-119 beats per minutes. So at 50, by staying in that range for 150 minutes per week (that’s just over 20 minutes a day, 7 days a week and can be broken up into 2 ten+ minutes a day…that’s totally do-able), you’re increasing your chances of living a long, healthy, and active life exponentially!
And by doing Zone 2, you’re obviously racking up your steps!
Habit Stacking for Success
Here’s my pro tip no matter how many steps you’re currently logging each day: habit stacking by combining your daily routines with your health goals. If you already have a quiet time or a daily prayer session each morning, seize that opportunity to go for a walk and talk with the Lord.
This is an excellent way to accumulate steps without even realizing it. Your joints start moving, your blood flows, and you’re primed for the day ahead—all while deepening your spiritual connection.
This has been my practice for many years and I often log between 1500-3000 steps by the time I’m sitting down with my coffee and bible. And although this could be a brisk, intentional, Zone 2 walk, it can also be a Zone 1 (basically a stroll or a mosey) which is basically anything below 100 beats per minute, and just a way to get your body moving after being prone and still in bed for 7-9 hours.
Healthier, One Step at a Time
Increasing your daily steps isn’t just about hitting a number; it’s about boosting your overall health and longevity. Start by making small changes, embrace habit stacking, and unlock the countless benefits that come from getting in your steps and Zone 2 cardio for the week.
Share this knowledge with a friend who could use a health boost—it’s a gift that keeps on giving.
Blessings,
Lisa
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About Lisa…
More about Lisa…
- 30+ years in the health & fitness industry
- Mom and wife living in Louisiana
- Alternate for NBC’s Dancing With Myself
- Bachelors degree in Health
- Master’s in Exercise Science
- Certified NASM personal trainer
- Nutrition Coach
- IWHI Integrative Women’s Health Coach
- 2 time former gym owner
- Former e-How.com fitness presenter
Checkout my Podcast below
The Lisa Lou Show
I’m here to help you achieve Energy, Joy, and Fun over 40! We’ll be challenging the status quo on aging together and discussing topics about health, mindset, fitness, confidence, and more, to be sure you’re living your best years, yet!
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