Just 4,000 steps a day could be enough to reduce a person’s risk of early death, according to a new study – but academics found people reap more health benefits from every additional step. Fitness trackers and smart phones mean that people are more focused than ever on achieving the lauded 10,000 steps a day. But the new study, published in the European Journal of Preventive Cardiology, found that the number of steps a person needs to walk each day to benefit their health could be lower than previously thought. Researchers found that walking at least 3,967 steps a day helped a person start to reduce their risk of dying from any cause. And walking at least 2,337 steps a day started to reduce the risk of dying from heart diseases. The study, the largest of its kind to date, did conclude that the more a person walks, the lower the risk of premature death. Even if people walked as many as 20,000 steps a day, the health benefits continued to increase, they said. They found that the risk of dying from any cause or from cardiovascular disease – diseases of the heart and blood vessels – decreases significantly with every 500 to 1,000 extra steps a person walks. Indeed an extra 1,000 steps a day was associated with a 15 per cent reduction in the risk of dying from any cause, and an increase of 500 steps a day was associated with a seven per cent reduction in dying from cardiovascular disease. Academics, led by Maciej Banach, professor of cardiology at the Medical University of Lodz in Poland, and adjunct professor at the Ciccarone Centre for the Prevention of Cardiovascular Disease, Johns Hopkins University School of Medicine in the US, examined 17 different studied with information on almost 227,000 people. People were tracked for an average of seven years. “Our study confirms that the more you walk, the better,” said Prof Banach. “We found that this applied to both men and women, irrespective of age, and irrespective of whether you live in a temperate, sub-tropical or sub-polar region of the world, or a region with a mixture of climates. “In addition, our analysis indicates that as little as 4,000 steps a day are needed to significantly reduce deaths from any cause, and even fewer to reduce deaths from cardiovascular disease.” “In a world where we have more and more advanced drugs to target specific conditions such as cardiovascular disease, I believe we should always emphasise that lifestyle changes, including diet and exercise, which was a main hero of our analysis, might be at least as, or even more effective in reducing cardiovascular risk and prolonging lives.” Dr Ibadete Bytyci, from the University Clinical Centre of Kosovo, and senior author of the paper, added: “Until now, it’s not been clear what is the optimal number of steps, both in terms of the cut-off points over which we can start to see health benefits, and the upper limit, if any, and the role this plays in people’s health. However, I should emphasise that there were limited data available on step counts up to 20,000 a day, and so these results need to be confirmed in larger groups of people.” Health officials in England previously urged people to focus on increase the pace of their walking, rather than just focus on the distance or number of steps. People should “focus on brisk walking, not just 10,000 steps”, according to 2018 advice from Public Health England and the Royal College of GPs. Read More Wilko isn’t just a shop – it’s a magical portal to essential British tat ‘Oblivious’ woman defended after walking through beach wedding: ‘They don’t own the beach’ Woman behind ‘not real’ plane tirade identified as marketing executive with $2m home Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live

Many people assume arthritis is just an ‘old person’s’ disease, and an inevitable part of getting older. Try telling that to the parents of toddlers impacted by the condition, or the 20-somethings living with it. The suggestion that it only troubles the elderly is one of many myths associated with arthritis, which affects around 10 million people in the UK. “One in six people live with the pain, fatigue, and disability arthritis can cause. The impact can be huge, affecting the ability to work, care for family, move free from pain and live independently,” says Deborah Alsina, chief executive at the arthritis support charity Versus Arthritis, speaking to mark Rheumatoid Arthritis Awareness Week (September 11–17). “There are many misconceptions when it comes to understanding arthritis, but by shining a light on the reality of living with arthritis day in, day out, we can help grow understanding and inspire people to take action.” Dr Amara Ezeonyeji, consultant rheumatologist from The Lister Hospital in London (part of HCA Healthcare UK), adds: “Arthritis is a general term that refers to a group of over 100 different types of inflammatory joint diseases that affect the musculoskeletal system. The most common symptom of arthritis is joint pain, but it can also cause stiffness, swelling, and decreased joint mobility.” She says the most common form of arthritis is osteoarthritis (OA), often associated with wear and tear of the joints. Other common types are rheumatoid arthritis (RA), an autoimmune disease that primarily affects the joints; psoriatic arthritis, a type of arthritis associated with the skin condition psoriasis; ankylosing spondylitis which primarily affects the spine and can lead to fusion of the vertebrae; and gout, which is caused by the accumulation of uric acid crystals in the joints and often affects the big toe. “There are several myths about arthritis that are often repeated. It’s important to dispel these to promote an accurate understanding of arthritis, and to encourage those affected to seek appropriate medical care and support from a rheumatologist,” Ezeonyeji adds. Here, Alsina and Ezeonyeji debunk nine common arthritis myths… Myth 1: Arthritis only affects the elderly While it is more common in older adults, arthritis can affect people of all ages, including children and young adults. Myth 2: Cracking your knuckles causes arthritisPeople who crack their knuckles will sometimes be wrongly warned that it’ll bring on arthritis, but Ezeonyeji explains: “There’s no scientific evidence linking knuckle cracking to the development of arthritis. When people crack their knuckles, they experience a release of pressure in the joints and relaxation in the surrounding muscles. It can make the joint feel more mobile and is unlikely to cause arthritis or other problems.” Myth 3: It’s just wear and tearAlsina says one of the most damaging myths is that any form of arthritis is just ‘wear and tear’. “Osteoarthritis is the most common type of arthritis and will affect half of us by age 70. But it isn’t an inevitable part of ageing – your joints are not like car tyres destined to wear down and be replaced. They are made of complex living tissue that our bodies constantly repair and maintain, and osteoarthritis occurs when our bodies can no longer do this effectively,” she says. “Our joints get stronger the more we use them, so keeping physically active and maintaining a healthy weight can help keep osteoarthritis under control.” Myth 4: Cold damp weather causes arthritisAlthough cold and damp weather can sometimes make arthritic joints feel worse, it’s definitely not why arthritis starts. Ezeonyeji explains: “Weather can influence joint discomfort, but it doesn’t cause arthritis. Arthritis is primarily a result of genetic and environmental factors.” Myth 5: Exercise makes arthritis worse People with arthritis can often find it hard to maintain regular physical activity, but a lack of movement can actually increase symptoms such as stiffness and pain, warns Alsina. “Building activity into your daily routine can help improve this, because using your joints builds muscle strength and improves the blood supply, all of which can ease symptoms and keep joints in better shape for longer.” She says different activities will suit different people, but adds: “Swimming and cycling are great exercises to try, as they get the body moving without putting pressure on painful joints.” It’s always a good idea to seek advice from a healthcare specialist if you are unsure what types of exercise will be suitable for you. Myth 6: Arthritis is just joint pain – it’s not serious Ezeonyeji says that while arthritis can be debilitating and lead to a reduced quality of life, it can get even more serious than that for some people. “Rheumatoid arthritis, for instance, is an autoimmune disease that can affect various organs and tissues in addition to joints,” she points out. Myth 7: There’s no treatment for arthritis While there’s no cure for arthritis, Ezeonyeji says there are many effective treatments for managing the disease, including pain relief medication, physiotherapy, disease modifying agents and biological drugs for inflammatory arthritis, plus joint surgery in some cases. “It’s also recommended that people with arthritis modify their lifestyle and try to lose weight [if they need to], follow a healthy balanced diet, exercise regularly and stop smoking,” she adds. Myth 8: Miracle cures can make arthritis disappear Although some people with arthritis believe copper or magnetic bracelets ease symptoms, Alsina says studies show no evidence to support this. “It’s the same with lots of supplements, and some of these are really pricey,” she observes. “Interestingly though, placebos can be very effective and continue to work even if you know it’s a placebo, so if you find these helpful there’s no reason to stop.” Myth 9: Certain foods definitely help/hinder arthritisThere are claims that foods like tomatoes can cause arthritis flares, and other foodstuff like cider vinegar may help it. Alsina says: “Sadly there’s no good evidence that there are specific foods you should avoid or have more of. But if you do find things that are helpful or make your symptoms worse, then listen to your body.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Prince Harry spotted at Windsor Castle on anniversary of Queen’s death How the weather can change the way you dream All the times Kate has channelled the late Queen’s style since her death

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Max Verstappen has been crowned champion of the world after he finished second to Oscar Piastri in Saturday’s chaotic sprint round in Qatar. The 26-year-old Dutchman has emulated Sir Jackie Stewart and Ayrton Senna by wrapping up his third title with six grands prix still remaining – equalling Michael Schumacher’s 21-year-old record. Red Bull’s Verstappen has dominated Formula One since he beat seven-time world champion Lewis Hamilton to clinch his maiden title at the deeply controversial season-ending Abu Dhabi Grand Prix in 2021. And the 26-year-old’s runner-up finish, coupled with Sergio Perez’s failure to finish in the top three – he crashed out with eight laps remaining – was enough to seal the deal under the floodlights of the Lusail International Circuit. Verstappen’s championship parade will start at Sunday’s 57-lap Grand Prix in Qatar. Lando Norris finished third for McLaren, one place ahead of Mercedes’ George Russell, with Lewis Hamilton fifth. “Max, you are a three-time world champion,” roared Red Bull’s jubilant team principal Christian Horner over the radio. “That is unbelievable. It has been an incredible year for you.” It is a fantastic feeling World champion Max Verstappen Verstappen replied: “Unbelievable, guys. I don’t know what to say. Thank you for giving me such a good car. It has been a pleasure to be able to achieve something like this. I cannot thank you enough.” After lapping up the adulation of his team, Verstappen said: “It is a fantastic feeling, and it has been an incredible year. I am super-proud of the team. It has been so enjoyable to be a part of that group of people. To be a three-time world champion is incredible. “We will keep on pushing and try to do the best we can. Today was an exciting race, but it was good and fun out there and I am incredibly happy at the moment.” Asked if he feels more world championships are possible, the Dutch driver added: “We will see what happens. I am enjoying the moment and hopefully we will keep this momentum going for a while.” Verstappen’s championship-winning campaign has been one largely led from the front but the Dutchman dropped from third to fifth at the end of the opening lap. As Russell blasted from fourth to second, a slow-starting Verstappen fell down the order, with Ferrari pair Carlos Sainz and Charles Leclerc leapfrogging the Red Bull man. Verstappen momentarily got out of shape at the opening right-hander, with Fernando Alonso nibbling at the back of his machine. The Dutchman survived and then slung his Red Bull underneath Lando Norris, who had started second, to take fifth. Moments later, Liam Lawson beached his AlphaTauri and out came the safety car. Meanwhile, Perez, who had to finish in the top three to prevent Verstappen from taking the title, had dropped from eighth to 11th. Perez threatened to fight Verstappen for the championship by winning two of the opening four rounds of the season. However, the Mexican’s challenge has faded desperately – he has not won since the Azerbaijan Grand Prix on April 30. In came the safety car at the end of the second lap, and Russell, on the speedier, but less durable soft tyres, made his move on the medium-shod pole-sitter Piastri to assume the lead. Then, the error-prone Logan Sargeant put his Williams in the gravel. The safety car was deployed again as the American’s stricken machine was cleared from danger. The safety car pulled in at the end of lap five and Russell raced away from Piastri as Verstappen – on the slower, but more durable, medium rubber – set about his comeback. First to be swatted aside was Ferrari’s Leclerc on the main straight on lap nine, with Sainz the Dutchman’s next victim on the following lap. The race was starting to come back to those on the medium tyres, and Piastri roared past Russell to reclaim the lead at the start of lap 11. And then the championship was officially over when Perez’s race ended in the gravel at Turn 2. Esteban Ocon attempted to overtake Nico Hulkenberg on the inside of the second corner, and with Perez to the right of the Haas driver, Ocon lost control of his Alpine and took Perez with him. It summed up Perez’s woefully disappointing campaign. The safety car was deployed for a third time before a five-lap blast to the flag. On lap 16, Verstappen eased past Russell with Piastri 2.6 sec up the road. However, the McLaren man could not be caught. But Verstappen, who needed to finish only sixth to be sure of the title, need not worry as he celebrated becoming just the 11th driver to win the world championship on more than two occasions. Read More Max Verstappen’s season and overall record in numbers following world title win Angry Lance Stroll shoves personal trainer and storms out of interview Max Verstappen fastest in Qatar practice as he closes in on world championship Fernando Alonso lauds Max Verstappen as best F1 driver since Michael Schumacher Fernando Alonso lauds Max Verstappen as best F1 driver since Michael Schumacher Max Verstappen’s best moments as he wins 2023 F1 world title

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