What does the research tell us?

Using Pedometers to Increase Physical Activity

and Improve Health

Walking has been associated with, among other benefits: Weight loss and weight maintenance Improved cardiovascular health Lower risk of developing Type II diabetes Improved mood and cognitive function Lower risk of developing osteoporosis

The benefits of walking

Let’s take a look at the research…

I get that walking is good for me… but why wear a

pedometer?

26 studies 8 randomized controlled trials (RCT) 18 observational

2,767 participants total Participants’ Mean Age: 49 years

(+/-9) 85% female Mean intervention duration: 18

weeks (4.5 mos.)

Systematic Review by Bravata

et al. (2007)

Overall, wearing a pedometer contributed to a 26.9% increase in physical activity over baseline An important predictor of increased

physical activity was having a daily step goal (i.e. 10,000 steps a day)

Pedometer users significantly decreased their body mass index (BMI) by 0.38. Predictors included older age and having a

step goal.

Participants using a pedometer also significantly decreased their systolic blood pressure by 3.8 mm Hg. Greater baseline systolic blood pressure

and a change in steps per day were associated with this decrease.

Results

It is also good to wear a pedometer, because it is a vigilant reminder of our daily goal, and provides us with an understanding of our “baseline”.

While we talk about 10,000 steps a day as the ideal target, any consistent increase in daily steps is beneficial, even if your total steps are still below 10k/day.

It takes time, discipline, and conscious lifestyle changes to build up to a higher level of daily walking activity

So it’s good to have a goal,

because it is a motivator to

increase one’s level of physical

activity, which in turn translates into improved

health outcomes.

(a.k.a. 10K a Day)

But why 10,000 steps a day?

…that has been gaining popularity within the media

…traces its origins to Japanese walking clubs

…may not be sustainable for older adults, or those living with chronic diseases

…may be too low for children …it also fits in with research-based

understandings of active physical lifestyles

10,000 steps a day is a target

value…

Number of steps per day

Level of Physical Activity

<5,000 steps/day Sedentary lifestyle

5000-7499 steps/day

Low activity

7500-9999 steps/day

Somewhat Active

> or =10,000 steps/day

Active

>12,500 steps/day Highly Active

Tudor-Locke & Bassett (2004)

established that based on current

evidence, healthy adults may use

these indices to classify their level

of physical activity

Then join the 10K A Day Club today and start walking your way to wellness! Through this Be Well program, you can:

Have access to a high quality pedometer for a discounted price of $15 (or use your own!)

Have access to free replacement batteries when needed

Join a feedback and accountability system, complete with regular encouragement and support from Be Well staff and fellow walking colleagues

Participate in special seminars, workshops, and walking groups, as you wish and are able to

CLICK HERE TO JOIN THE 10K A DAY CLUB!

What’s YOUR baseline?

How active can YOU go?

Want to improve your energy, mood, fitness, and health?

Are you looking for that long-term

challenge to keep you going for a few

months?

Bravata, D.M., Smith-Spangler, C., Sundaram, V. et al. (2007). Using Pedometers to Increase Physical Activity and Improve Health: A Systematic Review. JAMA, 298, (19): 2296-2304.

Lee, I. & Buchner, D.M. (2008). The Importance of Walking to Public Health. Medicine & Science in sports & Exercise, 40, (7S): S512-S518.

Tudor-Locke, C. & Bassett, D.R. (2004). How Many Steps/Day Are Enough? Preliminary Pedometer Indices For Public Health. Sports Medicine, 34, (1): 1-8.

Sources