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Using Pedometers to Increase Physical Activity and Improve Health

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 I mproved cardiovascular health Lower risk of developing Type II diabetes

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Using Pedometers to Increase Physical Activity and Improve Health

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  1. Using Pedometers to Increase Physical Activity and Improve Health What does the research tell us?

  2. 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

  3. Let’s take a look at the research… I get that walking is good for me… but why wear a pedometer?

  4. 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)

  5. 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

  6. 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.

  7. But why 10,000 steps a day? (a.k.a. 10K a Day)

  8. …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…

  9. Tudor-Locke & Bassett (2004) established that based on current evidence, healthy adults may use these indices to classify their level of physical activity

  10. 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?

  11. 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

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