Premier Concierge Medicine

Premier Concierge Medicine We provide personalized, immediate medical care “the way it used to be”. Started in 2009 by Richard N. Marple, MD.

FACP and Susan Marple, Nurse practitioner, the MedVAS (Medical Value Added Services) concierge medical practice was one of first of this type of program to be started in Tulsa. Our medical practice continues to provide personalized, immediately accessible medical care “the way used to be” despite changes underway in the healthcare system. Our concierge medical services program allows us to continue to provide caring, comprehensive state-of-the art medical care along with the best preventive care without the usual time restraints of the corporate medical clinics. In the corporate run clinics where 10 to 15 minute appointments are the norm, it is impossible to evaluate and treat multiple complex medical problems in a way that you, the patient, expect and deserve.

La Roque-Gageac France
09/15/2024

La Roque-Gageac France

This is a good article concerning the new COVID-19 vaccinations from Yalemedicine.org.  Courtesy of Susan!What to Know A...
08/30/2024

This is a good article concerning the new COVID-19 vaccinations from Yalemedicine.org. Courtesy of Susan!

What to Know About the Updated 2024-2025 COVID Vaccines

BY KATHY KATELLA August 27, 2024

As a summer marked by yet another COVID-19 surge draws to a close, newly updated COVID vaccines are becoming available for the fall and winter months, a time of year when respiratory illnesses can overwhelm hospitals.

The new shots target a SARS-CoV-2 strain called KP.2, and they are expected to provide protection against severe illness, hospitalization, and death related to COVID.

The Centers for Disease Control and Prevention (CDC) recommends that everyone ages 6 months and older get one of the updated vaccines. Pfizer’s and Moderna’s updated mRNA vaccines are fully approved for everyone ages 12 and older, and each has a Food and Drug Administration (FDA) emergency use authorization (EUA) for infants and children ages 6 months through 11 years.

The FDA has yet to approve an updated COVID vaccine from Novavax that would target another strain—JN.1. The previous Novavax COVID Vaccine remains authorized but is no longer available in the United States, since all doses have expired.
The new vaccines come at a time when a collection of closely related SARS-CoV-2 strains are circulating in the United States. All of them are descendants of the Omicron strain. JN.1 was the dominant strain in May but was surpassed in June by a collection of other Omicron virus strains, including KP.2. (By late August, KP.2 and JN.1 only accounted for a minimal number of cases, but the new vaccines are expected to protect against new related variants.)

Scott Roberts, MD, a Yale Medicine infectious diseases specialist, recommends the updated vaccines as the best way to protect against COVID infection and severe outcomes, including hospitalization and death. “COVID will never go away, and I am certain we are going to see an increase in cases in our communities this winter,” he says. “We’ve continued to see patients get admitted to the hospital with COVID, the majority of whom are unvaccinated.”

How is the updated 2024-2025 COVID vaccine different from previous shots?

SARS-CoV-2, the virus that causes COVID, continues to mutate and spawn new strains, so it’s important to keep up with vaccinations that match the strain that is circulating as closely as possible, says Dr. Roberts. This is why new COVID shots are called “updated” vaccines as opposed to “boosters”—they are expected to be updated annually; boosters, by comparison, are additional doses of the same—or previous—formula taken to “boost” immunity.
The COVID vaccine updated in 2023 was aimed at XBB.1.5, an Omicron subvariant that had been the dominant SARS-CoV-2 variant in the U.S. and the world at that time.

How will the updated COVID shots protect me?

The shots aren’t meant to prevent every SARS-CoV-2 infection; rather, the aim is to protect against severe illness, hospitalization, and death. They also restore and enhance protection from previous shots, which has declined over time.

Avoiding serious illness continues to be a major concern, because even though COVID infections have declined dramatically since the beginning of the pandemic, there have been periods of upticks in hospitalizations. In 2023, for instance, more than 916,300 people were hospitalized in the U.S. due to COVID, and more than 75,500 people died from it. What’s more, most people who were hospitalized had not received last year’s updated shot, according to CDC data.

Studies have shown that people who are 50 or older are more likely to get very sick than younger people—and those 65 and older have a higher than average risk for hospitalization and death due to COVID. Severe disease is also a higher risk for anyone who has a compromised immune system or a chronic medical condition, such as diabetes or heart disease. But some young, healthy people have developed severe illness from COVID as well.

In addition, vaccination reduces the chance of suffering the effects of Long COVID, according to the CDC. Long COVID refers to the wide range of symptoms and conditions, which may last for weeks, months, or even years, that some people experience four or more weeks after an initial COVID infection.

Will the updated vaccines work if new variants emerge?
New strains have emerged already—in August, KP.3.1.1 became the dominant strain, accounting for 36.8% of cases, according to the CDC’s Nowcast, which provides model-based early estimates. It has surpassed KP.3 (which overtook KP.2 earlier this summer). But Dr. Roberts expects the new shots will continue to help protect against severe illness even if the virus mutates and additional strains appear.

“Obviously, the more closely the strain and the vaccine match, the better,” he says. “But if there is a significant change that makes a new strain very different, I would still expect the planned vaccine to work.”

It’s worth noting that, for the new 2024-2025 shots, the FDA changed course from advising pharmaceutical companies in early June to focus on an updated vaccine aimed at the JN.1 variant to, later that month, recommending one aimed at the KP.2 variant, which had recently been gaining ground.

Dr. Roberts also points to the monovalent vaccine introduced for the fall and winter of 2023, which targeted the XBB.1.5 strain. After the rollout of that updated vaccine, JN.1 surfaced with more than 30 new mutations, he explains. “Many of us were nervous that the vaccine would not work on JN.1. However, in spite of the large genetic distance between the two strains, the vaccine still elicited neutralizing antibodies against JN.1, and it was effective,” Dr. Roberts says.

How safe are the updated COVID vaccines?

The COVID vaccines remain safe and effective, according to the CDC, which notes that hundreds of millions of people have gotten the shots at this point and that the COVID vaccines have received the most intense safety monitoring in U.S. history.

One concern has been myocarditis (an inflammation of the heart muscle) and pericarditis (inflammation of the lining outside the heart). In rare cases, these conditions have been observed after vaccination, mostly in adolescent and young adult males. But research has shown that cardiac complications, including myocarditis, were significantly higher after a COVID infection than vaccination for both males and females in all age groups.
“All vaccines have side effects. The important thing is to weigh the benefits of vaccination against the risk of side effects—and to do so from an individual and a population level,” Dr. Roberts says. “In most cases, especially with the COVID vaccine, the benefits of the protection against COVID continue to outweigh the risk of side effects from the vaccine.”
Anyone can report an adverse event related to a COVID vaccine on the government Vaccine Adverse Event Reporting System (VAERS) site.

September and October remain the best times for most people to get a flu shot, and vaccination continues to be recommended while the flu virus circulates, typically from October through May.
There still isn’t data to say for sure whether combining a COVID shot with a respiratory syncytial virus (RSV) shot is the best strategy. RSV is an illness that causes mild cold symptoms in most people, but can lead to hospitalization and death in older people and babies. RSV vaccines were brand new in 2023 for older adults, and are recommended for anyone 75 and older or those 60 and older who are at high risk of severe RSV disease. A new RSV vaccine also became available last year for pregnant women (who can pass the antibodies along to their newborns).

Who should get the updated COVID vaccine?

The CDC recommends that everyone get one of the updated 2024-2025 vaccines, especially if they have never received a COVID vaccine, are 65 or older, are at high risk for severe COVID, are living in a long-term care facility, or are pregnant, breastfeeding, trying to get pregnant, or might become pregnant in the future. (While one shot is highly recommended for people 65 and older, a second shot is NOT currently recommended for people in this age group unless they are moderately or severely immunocompromised.)

If you had COVID recently, the CDC advises waiting three months after you recover before getting another shot.

According to the CDC, the vaccines are covered by insurance, including private insurance, Medicare plans, and Medicaid plans. Uninsured children also have access through the Vaccine for Children Program.

Where can I get the updated 2024-2025 COVID vaccine?
To find a location near you that carries the vaccine and to schedule an appointment, go to Vaccines.gov. You can also call 1-800-232-0233 (TTY 1-888-720-7489). Be aware that current distribution and insurance issues may delay the availability of the vaccines temporarily in some places.

This is a good article concerning the new COVID-19 vaccinations from Yalemedicine.org.  Courtesy of Susan!What to Know A...
08/30/2024

This is a good article concerning the new COVID-19 vaccinations from Yalemedicine.org. Courtesy of Susan!

What to Know About the Updated 2024-2025 COVID Vaccines

BY KATHY KATELLA August 27, 2024

As a summer marked by yet another COVID-19 surge draws to a close, newly updated COVID vaccines are becoming available for the fall and winter months, a time of year when respiratory illnesses can overwhelm hospitals.

The new shots target a SARS-CoV-2 strain called KP.2, and they are expected to provide protection against severe illness, hospitalization, and death related to COVID.

The Centers for Disease Control and Prevention (CDC) recommends that everyone ages 6 months and older get one of the updated vaccines. Pfizer’s and Moderna’s updated mRNA vaccines are fully approved for everyone ages 12 and older, and each has a Food and Drug Administration (FDA) emergency use authorization (EUA) for infants and children ages 6 months through 11 years.

The FDA has yet to approve an updated COVID vaccine from Novavax that would target another strain—JN.1. The previous Novavax COVID Vaccine remains authorized but is no longer available in the United States, since all doses have expired.
The new vaccines come at a time when a collection of closely related SARS-CoV-2 strains are circulating in the United States. All of them are descendants of the Omicron strain. JN.1 was the dominant strain in May but was surpassed in June by a collection of other Omicron virus strains, including KP.2. (By late August, KP.2 and JN.1 only accounted for a minimal number of cases, but the new vaccines are expected to protect against new related variants.)

Scott Roberts, MD, a Yale Medicine infectious diseases specialist, recommends the updated vaccines as the best way to protect against COVID infection and severe outcomes, including hospitalization and death. “COVID will never go away, and I am certain we are going to see an increase in cases in our communities this winter,” he says. “We’ve continued to see patients get admitted to the hospital with COVID, the majority of whom are unvaccinated.”

SARS-CoV-2, the virus that causes COVID, continues to mutate and spawn new strains, so it’s important to keep up with vaccinations that match the strain that is circulating as closely as possible, says Dr. Roberts. This is why new COVID shots are called “updated” vaccines as opposed to “boosters”—they are expected to be updated annually; boosters, by comparison, are additional doses of the same—or previous—formula taken to “boost” immunity.
The COVID vaccine updated in 2023 was aimed at XBB.1.5, an Omicron subvariant that had been the dominant SARS-CoV-2 variant in the U.S. and the world at that time.

How will the updated COVID shots protect me?

The shots aren’t meant to prevent every SARS-CoV-2 infection; rather, the aim is to protect against severe illness, hospitalization, and death. They also restore and enhance protection from previous shots, which has declined over time.

Avoiding serious illness continues to be a major concern, because even though COVID infections have declined dramatically since the beginning of the pandemic, there have been periods of upticks in hospitalizations. In 2023, for instance, more than 916,300 people were hospitalized in the U.S. due to COVID, and more than 75,500 people died from it. What’s more, most people who were hospitalized had not received last year’s updated shot, according to CDC data.

Studies have shown that people who are 50 or older are more likely to get very sick than younger people—and those 65 and older have a higher than average risk for hospitalization and death due to COVID. Severe disease is also a higher risk for anyone who has a compromised immune system or a chronic medical condition, such as diabetes or heart disease. But some young, healthy people have developed severe illness from COVID as well.

In addition, vaccination reduces the chance of suffering the effects of Long COVID, according to the CDC. Long COVID refers to the wide range of symptoms and conditions, which may last for weeks, months, or even years, that some people experience four or more weeks after an initial COVID infection.

Will the updated vaccines work if new variants emerge?
New strains have emerged already—in August, KP.3.1.1 became the dominant strain, accounting for 36.8% of cases, according to the CDC’s Nowcast, which provides model-based early estimates. It has surpassed KP.3 (which overtook KP.2 earlier this summer). But Dr. Roberts expects the new shots will continue to help protect against severe illness even if the virus mutates and additional strains appear.

“Obviously, the more closely the strain and the vaccine match, the better,” he says. “But if there is a significant change that makes a new strain very different, I would still expect the planned vaccine to work.”

It’s worth noting that, for the new 2024-2025 shots, the FDA changed course from advising pharmaceutical companies in early June to focus on an updated vaccine aimed at the JN.1 variant to, later that month, recommending one aimed at the KP.2 variant, which had recently been gaining ground.

Dr. Roberts also points to the monovalent vaccine introduced for the fall and winter of 2023, which targeted the XBB.1.5 strain. After the rollout of that updated vaccine, JN.1 surfaced with more than 30 new mutations, he explains. “Many of us were nervous that the vaccine would not work on JN.1. However, in spite of the large genetic distance between the two strains, the vaccine still elicited neutralizing antibodies against JN.1, and it was effective,” Dr. Roberts says.

How safe are the updated COVID vaccines?

The COVID vaccines remain safe and effective, according to the CDC, which notes that hundreds of millions of people have gotten the shots at this point and that the COVID vaccines have received the most intense safety monitoring in U.S. history.

One concern has been myocarditis (an inflammation of the heart muscle) and pericarditis (inflammation of the lining outside the heart). In rare cases, these conditions have been observed after vaccination, mostly in adolescent and young adult males. But research has shown that cardiac complications, including myocarditis, were significantly higher after a COVID infection than vaccination for both males and females in all age groups.
“All vaccines have side effects. The important thing is to weigh the benefits of vaccination against the risk of side effects—and to do so from an individual and a population level,” Dr. Roberts says. “In most cases, especially with the COVID vaccine, the benefits of the protection against COVID continue to outweigh the risk of side effects from the vaccine.”

Anyone can report an adverse event related to a COVID vaccine on the government Vaccine Adverse Event Reporting System (VAERS) site.

Can I get shots for COVID, flu, and RSV (if eligible) during the same visit?

It is safe to get COVID and flu shots at the same time, according to the CDC.

September and October remain the best times for most people to get a flu shot, and vaccination continues to be recommended while the flu virus circulates, typically from October through May.
There still isn’t data to say for sure whether combining a COVID shot with a respiratory syncytial virus (RSV) shot is the best strategy. RSV is an illness that causes mild cold symptoms in most people, but can lead to hospitalization and death in older people and babies. RSV vaccines were brand new in 2023 for older adults, and are recommended for anyone 75 and older or those 60 and older who are at high risk of severe RSV disease. A new RSV vaccine also became available last year for pregnant women (who can pass the antibodies along to their newborns).
Who should get the updated COVID vaccine?
The CDC recommends that everyone get one of the updated 2024-2025 vaccines, especially if they have never received a COVID vaccine, are 65 or older, are at high risk for severe COVID, are living in a long-term care facility, or are pregnant, breastfeeding, trying to get pregnant, or might become pregnant in the future. (While one shot is highly recommended for people 65 and older, a second shot is NOT currently recommended for people in this age group unless they are moderately or severely immunocompromised.)
If you had COVID recently, the CDC advises waiting three months after you recover before getting another shot.

According to the CDC, the vaccines are covered by insurance, including private insurance, Medicare plans, and Medicaid plans. Uninsured children also have access through the Vaccine for Children Program.

Where can I get the updated 2024-2025 COVID vaccine?
To find a location near you that carries the vaccine and to schedule an appointment, go to Vaccines.gov. You can also call 1-800-232-0233 (TTY 1-888-720-7489). Be aware that current distribution and insurance issues may delay the availability of the vaccines temporarily in some places.

This is a good article from the Wall Street Journal.   In persons over 65 or with risk factors, in the fall I recommend ...
08/11/2023

This is a good article from the Wall Street Journal. In persons over 65 or with risk factors, in the fall I recommend vaccinations for both influenza and SARS-CoV-2/COVID.

A New Omicron Subvariant, Dubbed ‘Eris,’ Heralds Covid-19’s Resurgence

What we know about EG.5, the most common U.S. subvariant
By
Brianna Abbott
Follow
,Jon Kamp
Follow
and
Jared S. Hopkins

Covid-19 infections are rising in the U.S.—ahead of the autumn months when respiratory illnesses typically surge—as another offshoot of the Omicron variant gains momentum.

The continued evolution of the virus is a reminder that Covid-19 remains a nuisance for many and a serious risk for some even though the disease is far less disruptive than it once was. A rising tide of virus concentrations in wastewater and infections in hospitals shows that Covid-19 remains unpredictable.

The new subvariant, called EG.5, is a descendant of another, called XBB.1.9.2, and has been reported in at least 51 countries since Aug. 7, according to the World Health Organization, which classified the EG.5 as a variant of interest this week.

Some scientists on X, formerly known as Twitter, have unofficially dubbed it “Eris.” Like other Omicron subvariants, EG.5 has immune-escape properties, but there are no signs it is more severe, the WHO said.

“What we’re really seeing is anecdotal infections in your friends and coworkers that look like colds,” said Dr. Shira Doron, chief infection control officer for Tufts Medicine in Boston.

EG.5 is projected to represent roughly 17% of cases in the U.S. as of Aug. 5, making it the most prevalent version of the virus in the U.S., according to the Centers for Disease Control and Prevention. It is among a menagerie of more than a dozen Omicron offshoots estimated to represent at least 1% of cases.

The CDC can’t make variant predictions in every U.S. region anymore because there isn’t enough testing and sequencing data available, said Dr. Joseph Kanter, state health officer and medical director at the Louisiana Department of Health.

“We expect EG.5 to continue to grow in prominence,” Kanter said.
Health officials, vaccine makers and doctors are gearing up for a fall vaccination campaign that will look different from previous ones: Vaccines will be distributed to pharmacies and doctors offices through the commercial market, not government purchases. The vaccines are targeting the recently dominant XBB.1.5 strain in line with instructions the Food and Drug Administration set earlier this year.

Boosters updated to target XBB.1.5 should retain good protection against EG.5, because the Omicron subvariants are similar, Kanter said. It is difficult to predict how long the protection might last, he said.

Pfizer expects its new shots to win approval this month, with vaccinations likely starting in September, Chief Executive Albert Bourla said this month. Pfizer expects the booster to work against EG.5 because it is an offshoot of Omicron—but is conducting laboratory tests to be sure, a spokeswoman said. Pfizer and partner BioNTech presented animal testing to FDA advisers at a June meeting about how to update the vaccine.

It is unlikely the FDA would ask manufacturers to produce shots targeting the EG.5, because supply wouldn’t be ready in time for the fall campaign. It takes Pfizer and Moderna at least three months to make their mRNA shots against Covid-19.

Moderna has ample supply of its updated vaccine and is waiting for FDA signoff to distribute doses, a spokesman said. He said that preliminary testing shows the shot works against EG.5 and that more testing is under way.

Novavax, whose Covid-19 vaccine uses a different technology, is submitting data to regulators to authorize its booster and expects to win clearance and ship doses in September, a spokeswoman said.

Whether to get a booster now or wait for new ones depends on someone’s health and risk, said Dr. John Moore, professor of microbiology and immunology at Weill Cornell Medicine. People with preexisting conditions or compromised immune systems and those who aren’t vaccinated remain at high risk, he said.
“If you and your physician think you’re in need of a booster now, get one now,” Moore said. “It’s very individual. There’s no simple bucket in which every American can be put.”

Health officials preparing for an increase in other respiratory infections after an early and severe RSV surge overwhelmed pediatric hospitals last year, along with the flu. The FDA has approved the first RSV vaccines for adults 60 and older and a new drug to protect infants.

“We’re entering a season where we don’t really know how these viruses are going to interact with each other,” said Dr. Manisha Juthani, commissioner of the Connecticut Department of Public Health.

The U.S. isn’t tracking Covid-19 infections and hospitalizations as closely as it once was. Infections have long been difficult to record because people stopped getting tested at facilities feeding data to state health authorities. Hospitals have also dialed back from routine testing of all patients.

Covid-19 cases in hospitals have been trending up for weeks. The CDC said there were 9,056 Covid-19 hospital admissions for the latest measured week, ending in late July, up 12.5%. Many patients are hospitalized for other reasons, not because of their infections, but positive tests in hospitals can reflect increased prevalence of infections in a community. Doron, at Tufts, said the hospital only had three Covid-19 patients, on par with recent trends.

Covid-19 leads to new deaths every day, though far from peaks early in the pandemic. Recent death-certificate data show the U.S. averaging fewer than 100 Covid-19 deaths a day. The all-time peak was about 3,700 deaths a day during a week in January 2021.

Write to Brianna Abbott at brianna.abbott@wsj.com, Jon Kamp at Jon.Kamp@wsj.com a

LONGEVITY AND AGINGDuring the past 100 years, significant advances in healthcare, nutrition, sanitation and technology h...
08/05/2023

LONGEVITY AND AGING

During the past 100 years, significant advances in healthcare, nutrition, sanitation and technology have significantly increased longevity. Medical advances have resulted in decreased infant mortality, better treatment of infectious diseases, more effective treatment of chronic disease and healthier lifestyles in general. Unfortunately, during the past few years, average lifespan in the United States has decreased slightly because of deaths related to drug overdoses and su***de. With that said, accelerating advances in technology and medical science will continue the trend of increasing lifespan. In addition, these same advances will result in improved healthspan.

Healthspan refers to the period of a person's life during which they are generally in good health, free from major diseases, and able to function at an optimal level. It is a period of time characterized by vitality, physical and mental well-being, and the absence of significant age-related decline or disabilities.

Recognizing aging as a disease is a topic of debate in the scientific and medical communities. Many scientists and doctors argue that the biologic processes of aging share similarities to those of disease. Proponents of this viewpoint believe that by treating the underlying mechanism of aging at a cellular and genetic level, it will be possible to delay or at least mitigate age-related diseases and extend healthy lifespan.

Presently, there are multiple proven interventions to prolonged lifespan and improve health span. These include:

1. Early diagnosis, treatment and prevention of chronic diseases including cardiovascular disease, cancer, neurodegenerative disease and endocrine disease.
2. Avoidance of all to***co products, limiting alcohol use and avoiding illicit drugs and the chronic use of prescription drugs that have an addiction potential.
3. Regular exercise.
4. Avoidance of environmental toxins including those ingested, inhaled or absorbed through the skin.
5. Social connections and regular social interaction.
6. Stress management.
7. Good sleep habits and effective treatment of sleep disorders.

These interventions will be discussed in more detail in future postings.

There are many drugs and supplements that limited research has suggested may slow the aging process. Unfortunately, in most cases there are no good, controlled, blinded research studies to support their use in the general population. Unfortunately, these studies will probably never be done because there is no financial incentive to do studies that cost tens of millions of dollars with limited payback. There is one study in progress (TAME study) that studies metformin as an anti-aging drug.

In the case of supplements, the vast majority have been proven to be safe but there's no good research data to support their use for slowing the aging process. Claims made by supplement manufacturers should be taken with a grain of salt, and probably with several grains of salt. With that said, there are many animal studies and a few studies in humans that suggest they have health benefits, and some have been shown to mitigate certain cellular functions that deteriorate with age. In the future I will discuss some of the supplements that I take and why I take them.

07/19/2023

HEART HEALTH
From the July 2023 issue of Icahn School of Medicine at Mount Sinai's Focus on Healthy Aging (FHA)
Short Walks May Prevent Serious Cardiovascular Events
Researchers found that small increases in your daily step count can make a big difference to heart health

By Kate Brophy • June 26, 2023

Numerous studies have shown that physical activity helps protect cardiovascular health. Walking is one of the easiest ways to get that activity, and for the last decade or more, Americans have been encouraged to aim for at least 10,000 steps per day. But if you’ve been deterred from lacing up your sneakers because this target seems unattainable due to advanced age, low fitness levels, or health issues that affect your mobility, new research may provide the encouragement you need to start a regular walking regimen. The study, presented at the American Heart Association’s Epidemiology, Prevention, Lifestyle and Cardiometabolic Health conference in March, suggests that you can reduce your risk of cardiovascular disease by walking just 500 steps (about a quarter of a mile) at a time. “More is best when it comes to daily steps,” says Mount Sinai cardiologist Bruce Darrow, MD, PhD, “but these data show that small increases in the number of steps taken per day have significant cardiovascular benefits.”

Clear Benefits
The study analyzed health data from 452 people, average age 78, all of whom wore an accelerometer (a device similar to a pedometer) to track their daily steps. The devices were worn for three or more days, for 10 or more hours, and the average step count was about 3,500 steps per day. Over the 3.5-year follow-up period, 7.5 percent of the participants experienced a cardiovascular event, such as coronary heart disease, heart failure, or stroke. Compared with study participants who took less than 2,000 steps per day, those who took approximately 4,500 steps per day had a 77 percent lower observed risk of experiencing a cardiovascular event. Every additional 500 steps taken per day was incrementally associated with a 14 percent lower risk of cardiovascular disease.

Start Slow if You’ve Been Sedentary
The study findings are considered preliminary until the full results are published in a peer-reviewed journal, but Dr. Darrow says there is a great deal of solid data pointing to the benefits of walking, particularly for people who have led a sedentary lifestyle. “For these individuals, even a little bit more physical activity makes a difference,” he says. He does recommend, however, that you build up your step count gradually if you’ve been sedentary. “Aim for the 500 steps target and get in a couple of sessions of walking per day,” he advises. “As long as you’re managing this with no issues, you can challenge yourself after a week or so—for example, you might want to schedule a third 500-step session per day, then a fourth, and so on.” If you’ve been walking on a level surface, try walking on rougher terrain, or a slight incline (here is where a treadmill can come in useful—these usually incorporate an incline option). “Gradually increase the intensity of your walking pace and speed, too,” Dr. Darrow adds. “Ultimately, you’re aiming for a brisk pace that makes it difficult to hold a conversation while you walk. Even if you can’t maintain that pace for the entirety of your walk, you’ll definitely benefit by maintaining it for a few minutes at a time.” You should expect to experience some muscle aches after walking if you have been sedentary, but if you experience severe pain while walking, stop and follow up with your doctor. “If you suffer chest pain or tightness, dizziness, or shortness of breath while walking, stop and immediately call your doctor,” Dr. Darrow says.

Safety Primer
A good walking shoe that provides plenty of support and has wiggle room for your toes can help you avoid foot injuries while walking. Also think about your “form,” which, put simply, is the way you move and use your body when exercising. Good form helps prevent injury. Also follow these safety strategies from the National Highway Traffic Safety Administration:

• See and be seen. If you’re walking at dawn or dusk, or in bad weather that could make you less visible to automobile traffic, wear light colors or bright clothing. At nighttime, use a flashlight and wear clothing with reflective decals.

• Walk as far to the side of the road as possible if there is no sidewalk, and face oncoming traffic so that both you and the driver can see each other.

• Avoid busy roads, especially during the morning and evening rush hours.

• Cross the road at a clearly defined crosswalk, preferably with crossing signals. Never assume that traffic will stop for you just because the walk signal is on or because a driver waves you to cross— make sure it has stopped before you cross. If there is no crosswalk, cross at a well-lit area where you can see traffic approaching from a distance.

• Stay alert for vehicles that are reversing if you are walking across parking lots or driveways.

• Watch out for raised tree roots, cyclists, and loose dogs if you are walking in a park or using a hiking trail.

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