PMID: 

BMC Public Health. 2018 04 23 ;18(1):540. Epub 2018 Apr 23. PMID: 29685125

Abstract Title: 

Daily step count and all-cause mortality in a sample of Japanese elderly people: a cohort study.

Abstract: 

BACKGROUND: This study aimed to examine the relationship between pedometer-assessed daily step count and all-cause mortality in a sample of elderly Japanese people.METHODS: Participants included 419 (228 males and 191 females) physically independent, community-dwelling 71-year-old Japanese people. The number of steps per day was measured by a waist-mounted pedometer for seven consecutive days at baseline. Participants were divided into quartiles based on their average number of steps/day (first quartile, 7972 steps/day) and were followed up over a mean period of 9.8 years (1999-2010) for mortality.RESULTS: Seventy-six participants (18.1%) died during the follow-up period. The hazard ratios (adjusted for sex, body mass index, cigarette smoking, alcohol intake, and medication use) for mortality across the quartiles of daily step count (lowest to highest) were 1.00 (reference), 0.81 (95%CI, 0.43-1.54), 1.26 (95%CI, 0.70-2.26), and 0.46 (95%CI, 0.22-0.96) (P for trend = 0.149). Participants in the highest quartile had a significantly lower risk of death compared with participants in the lowest quartile.CONCLUSION: This study suggested that a high daily step count is associated with a lower risk of all-cause mortality in physically independent Japanese elderly people.

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PMID: 

Diabetol Int. 2018 Feb ;9(1):75-79. Epub 2017 Aug 7. PMID: 30603352

Abstract Title: 

Increasing walking steps daily can reduce blood pressure and diabetes in overweight participants.

Abstract: 

Background: High blood pressure (BP) and diabetes have been suggested to be non-communicable diseases (NCDs), and they are components in the definition of metabolic syndrome. Further, several studies have reported that the risk of developing NCDs can be reduced by increased physical activity. In addition, a daily target of 10,000 steps has been generally suggested to increase physical activity in sedentary lifestyles. Therefore, the purpose of this study was to determine the effect of an accumulation of 10,000 steps daily on BP and blood glucose in overweight participants.Methods: Participants were recruited from males and females, aged 35-59 years, with sedentary lifestyles. A longitudinal quasi-experimental study was designed with 35 participants who had body mass indices ≥25 kg/m. These volunteers were assigned to the 12-week pedometer-based walking program (an accumulation of at least 10,000 steps daily). Blood glucose and BP were measured before and after the intervention.Results: Systolic blood pressure (SBP) was significantly lower in 30 individuals who accumulated 10,000 steps daily (-13.74 mmHg). In addition, the reduction of blood glucose levels (-14.89 mg/dl) in the intervention participants was statistically significant ( 

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PMID: 

J Phys Act Health. 2010 May ;7(3):299-307. PMID: 20551485

Abstract Title: 

Walking toward a new me: the impact of prescribed walking 10,000 steps/day on physical and psychological well-being.

Abstract: 

PURPOSE: To determine whether individuals participating in a program designed to accumulate 10,000 steps/ day demonstrate health, fitness and psychological benefits.METHODS: Sedentary individuals (22 F, 7 M; age 59.8 +/- 5.78 yr) were randomly assigned into a walking (W, n = 14) or control (C, n = 15) group. Following baseline assessment, the W group was given a daily plan to reach 10,000 steps/day within 3 weeks and asked to maintain this level for 12 weeks; the C group was asked to maintain their current activity. Participants were evaluated for cardiovascular endurance, resting and postexercise HR, functional ability, cholesterol, psychological well-being, and exercise self-efficacy before and following the 15-week program.RESULTS: Significant changes over time were noted between groups (G x T; P

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PMID: 

Hypertens Res. 2000 Nov ;23(6):573-80. PMID: 11131268

Abstract Title: 

Walking 10,000 steps/day or more reduces blood pressure and sympathetic nerve activity in mild essential hypertension.

Abstract: 

We investigated the effects of walking 10,000 steps/day or more on blood pressure and cardiac autonomic nerve activity in mild essential hypertensive patients. All subjects were males aged 47.0+/-1.0 (mean+/-SEM) years old. The original cohort consisted of 730 people in a manufacturing industry who measured the number of steps they walked each day using a pedometer. Eighty-three of these subjects walked 10,000 steps/day or more for 12 weeks. Thirty-two of these were hypertensives with systolic blood pressure (SBP) greater than 140 mmHg and/or diastolic blood pressure (DBP) greater than 90 mmHg. Thirty of these hypertensive subjects (HT) were examined twice, once during the pre- and once during the post-study period, for body mass index (BMI), maximal oxygen intake (Vo2max), blood pressure, heart rate (HR), and autonomic nerve activity by power spectral analysis of SBP and HR variability. In the HT group, walking 13,510+/-837 steps/day for 12 weeks lowered blood pressure (from 149.3+/-2.7/98.5+/-1.4 to 139.1+/-2.9/90.1+/-1.9 mmHg; p

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PMID: 

BMC Public Health. 2019 Sep 3 ;19(1):1215. Epub 2019 Sep 3. PMID: 31481039

Abstract Title: 

Is the goal of 12,000 steps per day sufficient for improving body composition and metabolic syndrome? The necessity of combining exercise intensity: a randomized controlled trial.

Abstract: 

BACKGROUND: To investigate the differences in body composition and metabolic syndrome (MS) under a daily 12,000-step strategy with or without moderate-intensity walking exercise in college students with obesity.METHODS: Thirty-two adults with obesity (mean (s.d.) age: 19.72 (0.80) years; height: 165.38 (3.99) cm; wt: 83.31 (4.66) kg; body mass index: 30.38 (0.83) kg m) were recruited and randomly assigned to the walking step goal group (WSG; achieving 12,000 steps per day), walking exercise group (WEG; achieving 12,000 steps per day, including 3 days per week on which walking at a step rate of over 103 steps minwas required), or control group (CG; maintaining a free-living life style). Each participant's accumulated daily steps from daily activities and walking exercises were monitored using a smartwatch for 8 weeks. The variables of body composition and MS were measured before and after intervention.RESULTS: Average daily steps over 8 weeks did not significantly differ between the WSG and WEG (11,677.67 (480.24) vs. 12,131.90 (527.14) steps per day, respectively, P > .05). Although the CG and WSG showed no improvement in body composition, the WEG exhibited significant improvements in terms of hip circumference and visceral fat area (VFA) (∆ - 2.28 (3.27) cm and ∆ - 13.11 (9.83) cm, respectively, P 

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PMID: 

BMC Psychiatry. 2018 01 24 ;18(1):19. Epub 2018 Jan 24. PMID: 29361921

Abstract Title: 

"Happy feet": evaluating the benefits of a 100-day 10,000 step challenge on mental health and wellbeing.

Abstract: 

BACKGROUND: An increased awareness of the health benefits of walking has emerged with the development and refinement of accelerometer equipment. Evidence is beginning to highlight the value of promoting walking, particularly focusing on the Japanese mark of obtaining 10,000 steps per day. Workplace based step challenges have become popular to engage large cohorts in increasing their daily physical activity in a sustainable and enjoyable way. Findings are now highlighting the positive health effects of these medium-term programs (typically conducted over a few months) in terms of cardiovascular health, reducing diabetes risk and improving lifestyle factors such as weight and blood pressure. As yet, research has not focused on whether similar improvements in psychological health and wellbeing are present.METHODS: This study investigated the impact of a 100-day, 10,000 step program on signs of depression, anxiety and stress as well as general wellbeing using standardised psychological scales.RESULTS: The results indicated a small but consistent effect on all of these measures of mental health over the term of the program. This effect appeared irrespective of whether a person reached the 10,000 step mark.CONCLUSIONS: These results highlight improved mental health and wellbeing in people undertaking this 100-day 10,000 step program and indicates the efficacy and potential of these programs for a modest, yet important improvement in mental health. Notably, targets reached may be less important than participation itself.

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PMID: 

Res Q Exerc Sport. 2003 Dec ;74(4):389-94. PMID: 14768840

Abstract Title: 

Accumulating 10,000 steps: does this meet current physical activity guidelines?

Abstract: 

The purpose of this study was to determine whether taking 10,000 steps in a day is equivalent to meeting the current minimum physical activity guidelines of accumulating at least 30 min of moderate physical activity (IMPA). Fifty-nine women ages 20-65 years wore a pedometer and accelerometer concurrently on their right hip for 1 day. There were no differences in the age, body mass index, or the amount of time the pedometers and accelerometers were worn between the 10K+ and the

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PMID: 

Int J Behav Nutr Phys Act. 2011 Jul 28 ;8:79. Epub 2011 Jul 28. PMID: 21798015

Abstract Title: 

How many steps/day are enough? For adults.

Abstract: 

Physical activity guidelines from around the world are typically expressed in terms of frequency, duration, and intensity parameters. Objective monitoring using pedometers and accelerometers offers a new opportunity to measure and communicate physical activity in terms of steps/day. Various step-based versions or translations of physical activity guidelines are emerging, reflecting public interest in such guidance. However, there appears to be a wide discrepancy in the exact values that are being communicated. It makes sense that step-based recommendations should be harmonious with existing evidence-based public health guidelines that recognize that"some physical activity is better than none"while maintaining a focus on time spent in moderate-to-vigorous physical activity (MVPA). Thus, the purpose of this review was to update our existing knowledge of"How many steps/day are enough?", and to inform step-based recommendations consistent with current physical activity guidelines. Normative data indicate that healthy adults typically take between 4,000 and 18,000 steps/day, and that 10,000 steps/day is reasonable for this population, although there are notable"low active populations."Interventions demonstrate incremental increases on the order of 2,000-2,500 steps/day. The results of seven different controlled studies demonstrate that there is a strong relationship between cadence and intensity. Further, despite some inter-individual variation, 100 steps/minute represents a reasonable floor value indicative of moderate intensity walking. Multiplying this cadence by 30 minutes (i.e., typical of a daily recommendation) produces a minimum of 3,000 steps that is best used as a heuristic (i.e., guiding) value, but these steps must be taken over and above habitual activity levels to be a true expression of free-living steps/day that also includes recommendations for minimal amounts of time in MVPA. Computed steps/day translations of time in MVPA that also include estimates of habitual activity levels equate to 7,100 to 11,000 steps/day. A direct estimate of minimal amounts of MVPA accumulated in the course of objectively monitored free-living behaviour is 7,000-8,000 steps/day. A scale that spans a wide range of incremental increases in steps/day and is congruent with public health recognition that"some physical activity is better than none,"yet still incorporates step-based translations of recommended amounts of time in MVPA may be useful in research and practice. The full range of users (researchers to practitioners to the general public) of objective monitoring instruments that provide step-based outputs require good reference data and evidence-based recommendations to be able to design effective health messages congruent with public health physical activity guidelines, guide behaviour change, and ultimately measure, track, and interpret steps/day.

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PMID: 

J Endocrinol Invest. 2017 Feb ;40(2):135-141. Epub 2016 Sep 6. PMID: 27600387

Abstract Title: 

Impact of a walking program of 10,000 steps per day and dietary counseling on health-related quality of life, energy expenditure and anthropometric parameters in obese subjects.

Abstract: 

PURPOSE: The aim of this pilot study was to assess the impact of a physical activity program of walking 10,000 steps per day along with monthly dietary counseling on the body composition, biological parameters, resting energy expenditure (REE) and health-related quality of life (HRQoL) of obese individuals.METHODS: Thirty-five obese adults (26 women; age: 39.2 ± 13.4 years, body mass, BM: 104.1 ± 18.7 kg and body mass index, BMI: 38.3 ± 6.6 kg m) followed a walking program (instructions were provided so that the participants increase their walking distance by 1000 steps each week, until to perform at least 10,000 steps per day) and received qualitative dietary advice (cookbook presenting numerous recipes with low calories and dietary advices was provided) for 6 months. Before and after the intervention, anthropometric (BM, BMI, waist and hip circumferences, fat mass: FM and lean body mass: LBM) and biological data (total cholesterol, high-density lipoprotein, low-density lipoprotein, triglyceride and glucose concentrations), REE and HRQoL (including eight dimensions and two summaries) were assessed.RESULTS: After the intervention, BM (difference: 3.8 kg or 3.7 %), BMI (difference: 1.4 kg mor 3.7 %), hip circumference (difference: 4.6 cm or 4.3 %), FM in kg (difference: 4.0 kg or 8.9 %) and FM in percentage of BM (difference: 1.6 kg or 6.1 %) were significantly decreased, whereas number of steps (difference: 7579 steps or 135 %), LBM in percentage of BM (difference: 2.6 kg or 4.5 %) and REE (difference: 78 kcal dor 4.8 %) were significantly increased (p 

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PMID: 

Sports Med. 2004 ;34(1):1-8. PMID: 14715035

Abstract Title: 

How many steps/day are enough? Preliminary pedometer indices for public health.

Abstract: 

Pedometers are simple and inexpensive body-worn motion sensors that are readily being used by researchers and practitioners to assess and motivate physical activity behaviours. Pedometer-determined physical activity indices are needed to guide their efforts. Therefore, the purpose of this article is to review the rationale and evidence for general pedometer-based indices for research and practice purposes. Specifically, we evaluate popular recommendations for steps/day and attempt to translate existing physical activity guidelines into steps/day equivalents. Also, we appraise the fragmented evidence currently available from associations derived from cross-sectional studies and a limited number of interventions that have documented improvements (primarily in body composition and/or blood pressure) with increased steps/day.A value of 10000 steps/day is gaining popularity with the media and in practice and can be traced to Japanese walking clubs and a business slogan 30+ years ago. 10000 steps/day appears to be a reasonable estimate of daily activity for apparently healthy adults and studies are emerging documenting the health benefits of attaining similar levels. Preliminary evidence suggests that a goal of 10000 steps/day may not be sustainable for some groups, including older adults and those living with chronic diseases. Another concern about using 10000 steps/day as a universal step goal is that it is probably too low for children, an important target population in the war against obesity. Other approaches to pedometer-determined physical activity recommendations that are showing promise of health benefit and individual sustainability have been based on incremental improvements relative to baseline values. Based on currently available evidence, we propose the following preliminary indices be used to classify pedometer-determined physical activity in healthy adults: (i).or=10000 steps/day indicates the point that should be used to classify individuals as 'active'. Individuals who take>12500 steps/day are likely to be classified as 'highly active'.

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