November 23, 2007
Pedometers With Goals Up Exercise And Lower Weight

Get a pedometer to measure your walking and adopt a goal.

Dena M. Bravata, M.D., M.S., of Stanford University, Calif., and colleagues evaluated the association between pedometer use and physical activity and health outcomes among adults. The authors searched databases for studies and articles on this topic, and identified 26 studies with a total of 2,767 participants that met inclusion criteria (eight randomized controlled trials [RCTs] and 18 observational studies). The participantsí average age was 49 years and 85 percent were women. The average intervention duration was 18 weeks.

In the RCTs, pedometer users significantly increased their physical activity by 2,491 steps per day more than control participants. Among the observational studies, pedometer users significantly increased their physical activity by 2,183 steps per day over baseline (2,000 steps is about one mile). Overall, pedometer users increased their physical activity by 26.9 percent over baseline. Among the intervention characteristics, having a step goal was the key predictor of increased physical activity. The three studies that did not include a step goal had no significant improvement in physical activity with pedometer use in contrast to increases of more than 2,000 steps per day with the use of a 10,000-step-per-day goal or other goal.

Intervention participants significantly decreased their body mass index by 0.38 from baseline. This reduction was associated with older age and having a step goal. Participants also significantly decreased their systolic blood pressure by 3.8 mm Hg, which was associated with greater systolic blood pressure at baseline and change in steps per day.

Use technology to give you immediate feedback in progress toward goals. Makes sense.

I'm thinking I ought to get a pedometer.Go for the the pocket Omron HJ-720ITC or the corded Omron HJ-112? Does the pocket one work as well?

Share |      Randall Parker, 2007 November 23 03:53 PM  Aging Exercise Studies

David Govett said at November 23, 2007 5:34 PM:

Anybody know of an accurate pedometer? Every one I've tried has been wildly inaccurate.

cathy said at November 24, 2007 2:48 PM:

I have a pocket Omron and I like it. I've checked it while counting my steps and it seems accurate at a normal walking pace - they say it may not be accurate for very slow walking or more jumping type movements. I like being able to just put it in my pocket and forget about it. I tried several clip on models before and didn't find them very comfortable, plus sometimes they would fall off or re-set themselves if I bent over and accidentally pressed the button. The Omron automatically re-sets at midnight, so you do need to set the clock and pay attention to AM/PM. The last time I changed the battery, I couldn't believe how little I had walked until I realized that I had set the time wrong and it had set itself back to zero at noon.

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