The 10,000 Steps a Day Myth

You’ve probably heard you should strive to take 10,000 steps a day. Yet, did you know that number comes from a Japanese marketing campaign in the 1960s, not from science? A company was selling a pedometer called the manpo-kei, which translated means “10,000-step meter.” While that number caught on, studies show the ideal number of steps varies. A 2022 study published in Lancet Public Health revealed that those over 60 experienced maximum health benefits at 6,000 to 8,000 steps daily. Plus, a study published in the British Journal of Sports Medicine found that walking as few as 2,200 steps a day can reduce cardiovascular disease risk. (More)

How Much Sugar Is Too Much?

Sugar may not be as sweet as you think. Consuming excessive amounts can lead to weight gain, hypertension, heart disease, chronic pain, high blood pressure, and even cancer. On average, Americans get about 13% of their daily calories from added sugar. However, the Dietary Guidelines for Americans suggest that adults should limit their sugar intake to 10% or less of their total daily caloric intake. For someone following a 2,000-calorie-per-day diet, this means restricting sugar consumption to no more than 50 grams per day. And many experts recommend even less than this! (More)

10 Top Natural Mosquito Repellants

As the weather warms up, mosquito populations increase, putting individuals at risk of contracting mosquito-borne illnesses. Different species of mosquitoes are drawn to specific human scents. For instance, mosquitoes that transmit malaria are attracted to sweat and bacteria, while others are drawn to particular hand odors. While repellents containing DEET are commonly suggested, there are also natural alternatives that can be effective, such as those containing lemon, eucalyptus oil, lavender, or cinnamon oil. (More)

8 Yoga Poses to Improve Your Balance

Did you know balance declines with age? It’s something most of us don’t think about until we experience a fall, yet experts say it’s never too early (or too late) to start balance training—and yoga is one of the best ways to do it. In a 2022 study published in Slovenian Journal of Public Health, researchers found that doing yoga for just 30 minutes a day for four weeks improved balance in older adults. Here are the eight top yoga poses experts recommend. (More)

Beginning at Age 30, Your Muscle Mass Declines

Did you know that if you’re over 30, you’re beginning to lose muscle mass? From birth to age 30, our muscles grow stronger and larger. Yet, when we enter our fourth decade of life, sarcopenia—which is age-related muscle loss—can set in. While there’s no specific test to measure it, symptoms can include a loss of stamina and weakness. The best way to combat sarcopenia is with regular strength training using resistance bands or weights, which increases muscle strength and endurance. (More)