The Health Benefits of a Pedometer-Based 100,000 Steps/Week Physical Activity Program

Purpose: Pedometers can be an effective tool to increase step counts in a physically inactive population. In a more active population, pedometers may also be useful for further increasing physical activity and improving cardiovascular disease risk factors. Our purpose was to assess the adherence and determine the health impact of a 100,000 steps/week (14,286 steps/day) goal in a somewhat-active (7500–9999 steps/day) to active (10,000–12,500 steps/day) population. Methods: Thirty-two apparently healthy subjects, 13 males (age 44 ± 14 years) and 19 females (age 39 ± 13 years) who had a baseline activity level between 7500 and 12,500 steps/day, were studied. Participants were assessed prior to and 16 weeks after completing a 100,000 steps/week intervention. Pre- and post-assessments of health included body composition, resting blood pressure, blood lipid profile, fasting blood glucose, and a 3-min walk test to estimate cardiorespiratory fitness. Results: Fifty-three percent of participants adhered (≥ 90,000 steps/week) to the 100,000 steps/week physical activity program yet all participants increased their stepping by 23,303 ± 11,480 steps/week. With increased stepping, significant improvements in body composition were observed. Improvements included reduced body mass index (pre: 27.2 ± 3.6 kg/m2; post: 26.9 ± 3.6 kg/m2; P = 0.026), reduced total percent body fat (pre: 35.7 ± 9.9%; post: 34.3 ± 10.4%; P < 0.001), and reduced waist circumference (pre: 83.8 ± 10.2 cm; post: 81.5 ± 10.0 cm; P = 0.001). An unexpected increase was observed for low density lipoprotein cholesterol (pre: 109.7 ± 22.7 mg/dL; post: 117.6 ± 20.4 mg/dL; P < 0.05). Conclusions: Individuals who were previously somewhat-active or active can gain additional health benefits, particularly improvements in body composition, by increasing to 100,000 steps/week with the use of a pedometer. © 2019, Beijing Sport University.