Effects of a 10,000 steps per day goal in overweight adults

Purpose. This study was designed (1) to examine the effects of a 10,000 steps-d(-1) exercise prescription on sedentary, overweight/obese adults, and (2) to examine the effects of adherence on body composition and cardiovascular risk factors. Methods. Fifty-six overweight/obese adults participated in the study. Body composition and cardiovascular risk factors were determined at baseline, 20 weeks, and 36 weeks. Adherence was defined as averaging >= 9500 steps-d(-1) from week 4 to week 36. Results. 38 participants (68 %) wore pedometers daily for 36 weeks and were available for Posttesting. Significant improvements were noted in mean values for walking volume (3994 steps(.) d(-1)), body weight (- 2.4 kg), body mass index (- 0.8 kg(.)m(-2)), percentage body fat (- 1.9%), fat mass (- 2.7kg), waist circumference (- 1.8 cm), hip circumference (- 1.9 cm) and high-density lipoprotein (3 mg/dl). The adherers had large improvements in body composition measures, whereas the nonadherers showed little or no change in these variables. Discussion. A 10, 000 steps(.)d(-1) exercise prescription resulted in weight loss over 36 weeks in previously sedentary, overweight/obese adults. Adherence to the step goal had a marked effect on the outcome.