Pedometer Use Increases Walking
People who start a walking program for their health get more out of it by using a pedometer, a device that counts their steps, according to a report in the Journal of the American Medical Association (JAMA).
"People who use pedometers increase their physical activity by about 2,000 steps a day, about a mile," says study author Dr. Dena M. Bravata, a senior research scientist at Stanford University.
"They also seem to lower their blood pressure more and lose more weight," she says.
The conclusion comes from an analysis of 26 studies with a total of 2,767 participants.
Most of the studies were observational, which means the researchers simply watched what the volunteers did, while several others had more scientific controls.
Pedometer users in the controlled trials increased their physical activity by 2,491 steps per day more than those who did not use the devices.
The comparable increase for pedometer users in observational trials was 2,183 steps per day.
Pedometer users also had their systolic blood pressure - the higher number - fall by an average of 3.8 points.
A 2-point reduction is associated with a 10 percent reduction in stroke deaths and a 7 percent reduction in death from blood vessel conditions, notes Dr. Bravata.
And pedometer users also reduced their body-mass index by 0.4 percent, which is about 2.5 pounds for a 195-pound individual.
One valuable input of pedometer use was that it seemed to increase motivation for more physical activity.
"The more sedentary you were, the more likely this tool was to help you," says Dr. Bravata. "The effect on workplace interventions was not as great, because the people who participate in workplace programs are higher baseliners."
The study does have limitations, notes Dr. Bravata. Only 15 percent of the participants were men, and the average duration of the trials was 18 weeks.
But it is generally agreed that most Americans need more physical activity.
Two-thirds of US adults are overweight or obese, and the Centers for Disease Control and Prevention (CDC) estimates that only 45 percent of Americans get enough physical activity, usually defined as at least 30 minutes a day of exercise such as walking.
One major advantage of pedometer use in an exercise program is that it caters to the American quest for numbers, says James Hill, Ph.D., director of the University of Colorado Center for Human Nutrition and co-founder of America on the Move, an organization dedicated to increasing physical activity.
"We published a paper in 2003 which suggested using pedometers as tools to promote physical activity," says Dr. Hill. "Until then, a pedometer was just a tool to measure activity. A pedometer puts physical activity in terms of a number. You can watch it and manage your day in terms of physical activity."
Pedometers can be simple and inexpensive or sophisticated and expensive, notes Dr. Hill.
"I recommend that you invest at least $15," he says. "I'm a simple guy, and I prefer a one-button model that simply pushes you back to zero. Some models put in stride length and mileage, but the simpler kind does very well."
Always consult your physician for more information. |
To be physically fit you do not have to exercise hard for long periods of time.
Experts agree that physical activity does not have to be vigorous, and recommend at least 30 minutes of moderate physical activity daily, or on most days of the week.
To achieve and maintain physical and cardiovascular fitness, orthopaedists advise following a balanced fitness program - a program that includes the following:
If you have an existing medical condition, be sure to consult your physician before starting an exercise program. Choose an activity that you will enjoy. You are more likely to continue exercising if you are doing something that you like. In the beginning, follow a program that includes moderate, not vigorous, physical activity. Start off with 30 minutes a day, and allow for some variety in your fitness routine - not only in the fitness activity that you choose, but in the time and setting - so as to eliminate boredom with any one activity or location. Be sure to start off any work-out/exercise session with proper warm-up and stretching exercises. This will help to avoid post-exercise soreness or injury. Wear the proper attire when exercising, including shoes with the proper support for the activity. Also, be sure to dress appropriately for the weather. Just as warming-up and stretching is important as you begin each exercise session, so is a cool down period at the end of your exercise activity. This should include at least several minutes of stretching or walking.
Always consult your physician for more information.
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