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Using Pedometers to Increase Physical Activity and Improve Health What does the research tell us?
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.
But why 10,000 steps a day? (a.k.a. 10K 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…
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