Results of the Walk10Blocks study will be available soon.

Stay tuned!

About This Study

 

The Walk10Blocks app was designed to help people meet the basic daily exercise requirement. Research has shown that walking 10 blocks a day, about 1 km or 0.6 miles, may help delay or minimize risk of dementia and help improve cardiovascular and joint health over time. It was the first app designed specifically to help adults get off the couch, start walking and contribute to ground breaking research at the same time.

Walk10Blocks helped participants set reasonable walking goals and move from the couch to 10 blocks through motivating, friendly alerts. Based on data from their iPhone, the Walk10Blocks app tracked participants’ walking activity with easy-to-read measurements and recorded their important feedback to questionnaires.

By using the Walk10Blocks app, participants played an important role as partners in the research team from Arthritis Research Canada, Arthritis Consumer Experts, Alzheimer Society of B.C and Canadian Association of Retired Persons. The team is studying the benefits of walking for adults who are inactive, older and at risk for or struggling with arthritis or dementia.

 

Walk10Blocks Key Features

Dashboard

Dashboard

Viewer friendly dashboard that shows your walked blocks throughout each day.

Walking Goals

Walking Goals

Customizable daily walking goals

Notifications

Notifications

Stand up and take a walk reminders

Walking Log

Walking Log

A record of all your walks and how you rated them.

Badges

Badges

Fun rewards for meeting and beating your goals

Walk10Blocks Study Background Information

*Please note the Walk10Blocks study has ended. The information below is a historical record of the Walk10Blocks study.

For Canadians over 65, some of the leading causes of mobility limitation are chronic joint and muscle diseases and cognitive impairment most commonly caused by dementia such as Alzheimer’s Disease or Vascular Dementia.

Approximately 5 million Canadians are currently affected by some form of arthritis, a number that is estimated to grow to 7.5 million by 2036.

The World Health Organization reports that one new case of dementia is detected every 4 seconds.

Research suggests that walking a minimum of 1 kilometer, or about 10 city blocks per day, could reduce the risk of dementia, and potentially improve cardiovascular and bone health in the long term.

How The Study Worked

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*Please note the Walk10Blocks app study has ended. The information below is a historical record of the Walk10Blocks study. The Walk10Blocks team will be sharing the results of the study. Stay tuned!

We all know that walking is good for us, but understanding what motivates or supports people aged 30 to 50 years who are sedentary to include daily exercise into their lifestyles is vitally important as our population ages.

Using Apple’s ResearchKit platform, the Walk10Blocks study aimed to find out if there are differences in how participants used the app. Did they open or use the app regularly? Did they self-select reminder notifications to stand up and take breaks or go for a walk? Did they rate their walking experiences? Did they take the surveys, whether they are prompted or not?

It sounds simple, but the Walk10Blocks study was a complex research project that had the potential to provide answers on how to help people who are sedentary change their behavior, behavior that either has led to poorer health or puts them at risk of developing a health condition.

Ultimately, the findings of the Walk10Blocks study will guide the full development of the app and help future users move more and sit less.

The Walk10Blocks Team

Linda Li

Linda Li

BSc, PT, MSc, PhD

Primary Medical Consultant and Scientific Lead, Walk10Blocks and Professor at the University of British Columbia and Senior Scientist at Arthritis Research Canada

Teresa Liu-Ambrose

Teresa Liu-Ambrose

PhD, PT

Principal investigator of ICON, Canada Research Chair, Research Director, Falls Prevention Clinic, and Co-Site Lead for the Canadian Longitudinal Study on Aging, UBC Site

Jasmina Geldman

Jasmina Geldman

MSc

Research Coordinator, Walk10Blocks and Arthritis Research Canada

Lynne Feehan

Lynne Feehan

BScPT, MSc, PhD

Scientific advisor and Knowledge User Team Member, Walk10Blocks, and Clinical Research, Rehabilitation Program, Fraser Health, Surrey, Clinical Associate Professor, Department of Physical Therapy, University of British Columbia

Alison Hoens

Alison Hoens

BScPT, MSc

Scientific advisor and Knowledge User Team Member, Walk10Blocks and Physical Therapy Knowledge Broker at UBC Department of Physical Therapy

Cheryl Koehn

Cheryl Koehn

President of Arthritis Consumer Experts

Knowledge User Team Lead, Walk10Blocks, Founder and President of Arthritis Consumer Experts, ICON partner organization representative

Eva Boberski

Eva Boberski

BSN, MPH

Knowledge User Team Member, Walk10Blocks, Manager and Research Coordinator at Alzheimer Society of B.C., ICON partner organization representative

Ana Hall

Ana Hall

BSc, MPH

Knowledge User Team Member, Walk10Blocks and National Volunteers and Events Manager at Canadian Association of Retired Persons (CARP)

Andrés Fajardo

Andrés Fajardo

CompSci, MDM

Technical Lead and Product and Project Manager, Walk10Blocks and independent consultant on development of digital products

Anita Chan

Anita Chan

BA

Project Administration Lead, Walk10Blocks and JointHealth Program Coordinator

Patricia Nunez

Patricia Nunez

BFA, MDM

Graphic and UI Designer, Walk10Blocks

The Walk10Blocks app on the Research Kit platform can help conduct important research that may provide answers on how we and help delay dementia and improve cardiovascular and joint health over time.

– Dr. Linda Li, PT,
PhD of Physical Therapy

University of British Columbia
Principle Investigator of Icon

We believe that giving individuals the tools to motivate them to move and track their health is incredibly powerful.

– Cheryl Koehn, President
Arthritis Consumer Experts
Icon Knowledge User Team Lead

News

Get moving with arthritis

There are more than 100 different types of arthritis affecting the knees, hips, feet, spine, and hands. Osteoarthritis (OA) is the most common form of arthritis and is caused by the breakdown in cartilage in the joints, causing pain, swelling and stiffness. Cartilage is a protein substance that acts as a cushion between bones in joints, allowing joints to function smoothly. Risk factors for OA include a family history of the disease, excess body weight, joint injury, repeated overuse of joint, and age.

In an interview with the Washington Post, Marcy O’Koon, senior consumer health director at the Arthritis Foundation, said: “A joint like the knee joint doesn’t have a blood supply, so it needs movement to swish around the fluids that deliver nutrients to the cartilage and other tissues.”

Sports medicine doctor Gabe Mirkin added: “Exercise should be part of treatment for most arthritis because inactivity increases joint damage. Choose a non-impact sport like walking, cycling, swimming or cross-country skiing, or use exercise machines that support your feet, so they don’t pound the ground.”

Speak to your doctor to determine the best exercise treatment plan for your disease. To help motivate yourself, find an exercise buddy and schedule your exercise into your daily routine. Start with a light warmup, such as stretching and range of motion exercises, to get past the discomfort. Increase intensity or duration of exercise when you feel comfortable doing so. Below are some exercises and tips to consider:

  1. Walking – It is simple, low-impact, and requires no special equipment or facility. Walking helps to build cardiovascular fitness and strength, reduces pain, and improves mood. Consider using walking poles.
  2. Aquatic exercises – Common aquatic exercises include water walking and water jogging. These exercises are low-impact and strengthen many of the same muscles as the land equivalent versions.
  3. Yoga – Helps to reduce knee pain and stiffness and enhance physical functioning. Talk to your healthcare professionals to determine the best yoga exercises for your disease. Avoid doing poses that put too much pressure on one foot and leg or bend the knee too far.
  4. Exercise in moderation – If you are an experienced athlete living with arthritis pain, consider adjusting your exercise routines – going for shorter distances, decreasing intensity and frequency of exercise, or biking instead of running.
  5. Use of exercise tools – Tools such as walking poles, knee braces and cushioned footwear can alleviate the stress and weight on your knees.
  6. Proper preparation – Applying a heating pad or hot pack to your joints or taking a warm shower or bath before exercising can help loosen your muscles and joints. If you plan to exercise outdoor, plan according to the weather. Stay hydrated while you exercise. When exercising in a gym, ensure you know how to work the equipment.

O’Koon’s words of encouragement: “Getting started is tough for people with arthritis, no doubt about it. But once you become consistent, exercise is self-reinforcing, because it gets easier, you lose weight, you gain strength, you experience less pain, and you feel better emotionally.”

a woman brisk walking alongside a wall

Could walking faster mean living longer?

A study recently published in the Mayo Clinic Proceedings has found that walking briskly could add 10-20 years to your life! The project was co-authored by Tom Yates, professor of physical activity, sedentary behaviour and health at the University of Leicester and Dr. Francesco Zaccardi, clinical epidemiologist at the University of Leicester. 

The study lasted for over 10 years and included nearly 475,000 participants. Researchers wanted to see how different measures of physical fitness – specifically walking pace and hand grip strength – are associated with life expectancy, across different levels of obesity. This research area was chosen because there is ongoing debate about the importance of physical fitness and obesity on health outcomes. Researchers measured participant’s walking paces (slow, normal/steady, brisk/fast), hand grip strength and relative body weight using different measures of obesity including body mass index (BMI). Body Mass Index is the measure of body fat based on height and weight and is often used as a key indicator in determining an individual’s health.

Interestingly, the authors found that a person’s walking pace of slow, steady or brisk, was a more powerful predictor of one’s life expectancy than BMI was. Participants who reported having a brisk walking pace had a long-life expectancy, regardless of their BMI. Women’s life expectancy in this category ranged from 86.7 to 87.8 years and men ranged from 85.2 to 86.8 years. Individuals who reported slow walking paces had the slowest life expectancy with 72.4 years for women and 64.8 years for men.

“The findings suggest that perhaps physical fitness is a better indicator of life expectancy than BMI and that encouraging the population to engage in brisk walking may add years to their lives,” stated Yates.

It’s important to note that the study involved self-reported walking paces. It’s possible that there may be an inconsistency between what the researchers would define as slow, steady and brisk walking and what participants considered slow, steady or brisk walking. Nevertheless, this research serves as more scientific evidence for the power of walking!

In July of 2019, many news stations covered the fascinating findings from this study. In Globe and Mail’s coverage, Gareth Nock, national team training coach, provided readers with some “Proper Walking Tips”:

  • Wear the right shoes: Look for sneakers or walking shoes that are flexible and have a good level of support.
  • Watch your posture: Stand tall with your eyes up and your shoulders back. Many people tend to let their heads fall forward so focus on rolling your shoulders back and down and looking ahead. Focus on drawing your navel towards your spine (abdominals braced) to support your lower back and overall posture.
  • Swing your arms: Arms should swing naturally and loosely from the shoulders. Move the opposite arm to the leg that is stepping forward and keep your wrists straight, your hands unclenched and your elbows close to your sides.

Interesting read on hiking and backpack weigh

In recent decades, research shows that by the end of their teen years, close to 60 percent of youths experience at least one low-back pain episode. This may be because of the improper use and weight of the backpacks. Here’s an interesting read we came across that may help you plan your summer hiking trips with friends and children. The article asks this important question: How much should your backpack weigh?

Please note there are lots of determining factors for pack weight. It is tough to give an exact weight recommendation for every hiker. Talk to your physicians to explore your personal options. According to the original article, below are some general guidelines when determining your pack weight:

  • A loaded backpacking pack should not weigh more than about 20 percent of your body weight. (If you weigh 150 pounds, your pack should not exceed 30 pounds for backpacking.)
  • A loaded day hiking pack should not weigh more than about 10 percent of your body weight. (If you weigh 150 pounds, your pack should not exceed 15 pounds for hiking.)

Following these guidelines will keep your pack at a manageable weight. However, the weight ratio may not work for everyone. The following excerpt includes factors that may affect the overall weight of your pack:

  • Trip duration: The longer your trip, the more food, water and fuel you’ll need to carry, which, of course, adds weight to your pack. Even on multiday adventures, you’ll still want your pack close to 20 percent of your body weight, so you’ll need to be extra thoughtful about the gear and clothing you’re carrying to compensate for all that extra gear.
  • Season/weather: If you’re heading out in frigid temps, you’ll need to have warmer, heavier clothing and gear than if you’re trekking in sunny summer weather.
  • Personal preference: Some people value comfort at camp and are willing to accept the inherent weight that comes with hauling in luxuries like a hammock, extra clothes and a thick, cushy sleeping pad. Others are OK with wearing the same clothes for days on end and sleeping on a lightweight pad.

Tips for reducing backpack weight

  1. Know your base weight (how much your loaded pack weighs, minus “consumables,” such as food, water, and fuel). The base weight includes items with a consistent weight that do not change from trip to trip.
  2. Weigh your gear to determine what to bring or remove from your pack. Keeping a spreadsheet is helpful for comparing items and planning your adventure.
  3. Replace old gear with lighter and smart gear. For example, bring a packable down jacket, clothing with SPF and UV protection, or emergency freeze-dried food.
  4. Eliminate unnecessary items (i.e., cellphone charger, selfie sticks).
  5. Repackage items or use travel-sized items (i.e., take granola bars out of boxes, pack nuts into small bags).
  6. Share the weight between your hiking buddies or take turns carrying heavier items.

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Independent Contact:

If you are not satisfied with how this study is being conducted, if you have questions about your rights as a research participant or if you have questions, concerns, input, or complaints about the research, please contact Arthritis Research Canada to speak to a Knowledge User:

Arthritis Research Canada

5591 No. 3 Road, Richmond, BC  V6X2C7

T: 604-207-4020 I F: 604-207-4059
E-mail: lli@arthritisresearch.ca

The Walk10Blocks app was developed in a partnership between Improving Cognitive and Joint Health Network, The University of British Columbia, Arthritis Consumer ExpertsArthritis Research CanadaAlzheimers Society of BC, and the Canadian Association of Retired Persons.

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