About 7,000 a day, though it won't hurt to do 10,000:
[T]wo studies, which, together, followed more than 10,000 men and women for decades, show that the right types and amounts of physical activity reduce the risk of premature death by as much as 70 percent.
But they also suggest that there can be an upper limit to the longevity benefits of being active, and pushing beyond that ceiling is unlikely to add years to our life spans and, in extreme cases, might be detrimental.
[A]t 10,000 steps, the benefits leveled off. “There was a point of diminishing returns,” said Amanda Paluch, an assistant professor of kinesiology at the University of Massachusetts Amherst, who led the new study. People taking more than 10,000 steps per day, even plenty more, rarely outlived those taking at least 7,000.
Both studies pinpoint the sweet spot for activity and longevity at somewhere around 7,000 to 8,000 daily steps or about 30 to 45 minutes of exercise most days. Doing more may marginally improve your odds of a long life, Dr. O’Keefe said, but not by much, and doing far more might, at some point, be counterproductive.
I get about 13,000 per day, in part because of Cassie. Which seems fine, according to the report. Note that neither study actually found a causal link between steps and health; the effects only appear related.
Summary: When displaying a notification over a paused activity, swiping down will delete the paused activity instead of the notification, without an Undo feature.
Severity: High (accidental but irrevocable data loss)
Steps to reproduce:
- Take a PTO day to enjoy a 7-hour outdoor exercise.
- Start the exercise on the Garmin Venu device.
- Spend 82 minutes in the exercise.
- Press Button A on the Venu to pause the activity. The activity will show as Paused, with a Discard (X) indication on the top of the display and a Save (check) indication on the bottom.
- Have a friend innocently text you about a nonessential matter. A notification shows up on the Venu display.
- As you have done thousands of times before, swipe down to dismiss the notification. The activity is deleted, but the notification just stays there, mocking you.
- Stare at the device for a moment in stunned silence.
- Frantically swipe up on the device to try to undo the deletion. Nothing happens because there is no Undo feature for this action.
- (Omitted again, but this time with reference to the usability engineers at Garmin who apparently forgot the rule that inadvertent data loss must never happen.)
- (Omitted once more, but this time with reference to said engineers' standardized test scores, parentage, and general usefulness to humanity.)
- Begin drafting a strongly-worded bug report to share with the above-mentioned Garmin usability engineers.
- Spend the next five and a half hours trying to calculate split times without knowing for sure that the first activity was 82 minutes, not 75 or 90.
Device details: Garmin Venu, SW version 6.30, API version 3.2.6
I once again walked from Uptown to Lake Bluff, as planned. And I broke all kinds of personal records.
Unfortunately, I discovered a usability bug in Garmin's Venu software that led to me accidentally deleting the first 9.47 km of the walk. I re-started the trace after covering another 530 meters, so the official record starts at 10.0 km:
Add 10 km and 1:27:02 to that data and you get 43.55 km in 6:30:08. My marathon time (42.2 km) was 6:16:55, a 2½-minute improvement over last year. But my marathon course time (including all rests) was 6:50:43, a 20-minute improvement. I completed my second marathon walk on the McCrory Trail in Lake Bluff:
Unlike last year, though, I had to get Cassie to and from day camp. That added about 4,000 steps to the day, leading to a blowout total step count and total distance:
Speaking of Cassie, she decided to reward me for the walk in her own, adorable way:
I should point out that I kind of hurt right now.
Just as I did a year ago, I'm planning to walk up to Lake Bluff today, and once again the weather has cooperated. I'll take cloudy skies and 25°C for a 43-kilometer hike. (I would prefer 20°C and cloudy, but I'll take 25°C anyway.)
As I enjoy my breakfast in my sunny, airy office right now, mentally preparing for a (literal) marathon hike, life feels good. Well, until I read these things:
And hey, all you other Chicago athletes, good news! The City now has a website where you can find out the likelihood of the Chicago River giving you explosive diarrhea!
For reasons that astute readers will infer, a Men's Health article in praise of David Harbour's dad bod in Marvel's Black Widow made me feel good:
When Romanoff and her “sister,” Yelena (Florence Pugh), spring Shostakov, their fake dad, from jail and whisk him off to relative safety, he digs up his old costume from his Red Guardian days; he was a symbol of Soviet pride, Russia’s response to Captain America when Captain America was frozen beneath the Arctic. Here it is: A chance to wear his old colors again, to remember what it was like to be his country’s champion, one more time. So the film kicks off Shostakov’s suit up sequence, a superhero picture tradition where viewers watch as the protagonist gets decked out to save the day. But there’s a problem: The suit doesn’t fit.
But his body isn’t a shortcoming, not just because he refuses to see himself as “less than” for rocking a dad bod, but because the film doesn’t see him that way, either. It’s true that his love handles make up the meat of a few one-liners, particularly after he suits up. But it’s also true that, chub or no, Shostakov is still as strong as a bear, and about as hairy, too....
Black Widow makes his appearance attractive. Shostakov might be an over the hill bozo and a relic of bygone age, but he’s still hot stuff. He knows it. Now, the rest of us do, too.
Yes to all of that.
The New York Times throws cold water on a health fad:
According to Dr. I-Min Lee, a professor of epidemiology at the Harvard T.H. Chan School of Public Health and an expert on step counts and health, the 10,000-steps target became popular in Japan in the 1960s. A clock maker, hoping to capitalize on interest in fitness after the 1964 Tokyo Olympic Games, mass-produced a pedometer with a name that, when written in Japanese characters, resembled a walking man. It also translated as “10,000-steps meter,” creating a walking aim that, through the decades, somehow became embedded in our global consciousness — and fitness trackers.
But today’s best science suggests we do not need to take 10,000 steps a day, which is about five miles, for the sake of our health or longevity.
A 2019 study by Dr. Lee and her colleagues found that women in their 70s who managed as few as 4,400 steps a day reduced their risk of premature death by about 40 percent, compared to women completing 2,700 or fewer steps a day. The risks for early death continued to drop among the women walking more than 5,000 steps a day, but benefits plateaued at about 7,500 daily steps. In other words, older women who completed fewer than half of the mythic 10,000 daily steps tended to live substantially longer than those who covered even less ground.
Another, more expansive study last year of almost 5,000 middle-aged men and women of various ethnicities likewise found that 10,000 steps a day are not a requirement for longevity. In that study, people who walked for about 8,000 steps a day were half as likely to die prematurely from heart disease or any other cause as those who accumulated 4,000 steps a day. The statistical benefits of additional steps were slight, meaning it did not hurt people to amass more daily steps, up to and beyond the 10,000-steps mark. But the extra steps did not provide much additional protection against dying young, either.
I've hit 10,000 steps 139 days in a row, but I have to keep that up through December 31st to tie my record of 312 days. In fact, in the last year, I've hit the goal 345 times, and since getting a Fitbit in October 2014, I've hit the goal 91.4% of the time. Will it kill me to stop after 9,000 steps? No. But it's an easy goal to understand and to work towards.
Cassie and I took on a stretch of the Ice Age Trail near La Grange, Wis., this afternoon:
She is snoring peacefully on the couch now, and probably will continue doing so for many hours.
Note to self: bring more water for the dog next hike.
The four-year, $40m Navy Pier flyover finally opened this week after 7 years and $64m:
The $64 million flyover, started in 2014, was originally planned for a ribbon-cutting in 2018 but it was repeatedly delayed. The 1,750-foot-long, 16-foot-wide steel and concrete flyover goes from Ohio Street Beach to the south side of the Chicago River.
City officials have blamed prior delays both on issues with the Lake Shore Drive bridge and a delay in getting funding from the state during the budget crisis under former Gov. Bruce Rauner.
With the substantial completion of the Flyover, built to keep pedestrians and bicyclists from being in conflict with auto traffic, the Lakefront Trail now runs, uninterrupted, from Hollywood Avenue to 71st Street, according to the city.
Block Club Chicago has photos.
The biggest budget increase came when engineers discovered that the original plan to tunnel through the southeast Lake Shore Drive bridge tower would have cut a load-bearing column. But like so much in Chicago, the biggest delay came from our incompetent and ideologically-blinkered former governor refusing to fund the state government for two years.
But hey, it's open now, so bikes and runners no longer take their lives into their hands crossing the off-ramp from Lake Shore Drive to Grand Avenue.
It's difficult to resist this face:
Difficult, but not impossible.
She's also learning how to lie down and stay on command. I keep reminding myself that she's making rapid progress, but this will take some time.
And yes, eagle-eyed readers: she has a FitBark on her collar.
I've already done 8 km of walks this morning, and tomorrow I'm doing another 9. (Tomorrow's will end at Sketchbook Brewing, so I'll be even more motivated.) After being cooped up at home and forced to get my daily steps bundled up like the Michelin Man for a few weeks, I feel a bit liberated. The sidewalks are almost all clear (except for a few buildings whose owners suck, like the Cagan Management-run apartments near me), it's already 8°C outside, and the sky is crystal-clear. Tomorrow we might get a little rain before 9am but the afternoon looks absolutely gorgeous.
Spring hasn't officially begun yet, but it sure feels like it.