Effects of a 10,000 steps per day goal in overweight adults.
OBJECTIVE
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 > or = 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 x d(-1)), body weight (-2.4 kg), body mass index (-0.8 kg x m(-2)), percentage body fat (-1.9%), fat mass (-2.7 kg), 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.


CONCLUSIONS
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.
Schneider
Patrick L
PL
Department of Physical Education, Sport, and Exercise Science, Ball State University, Muncie, Indiana 47306, USA. plschneider@bsu.edu
Bassett
David R
DR
Thompson
Dixie L
DL
Pronk
Nicolaas P
NP
Bielak
Kenneth M
KM
D001794:Blood Pressure; D001823:Body Composition; D005081:Exercise Therapy / Q000379:methods*; D006801:Humans; D008055:Lipids / Q000097:blood; D008875:Middle Aged; D050177:Overweight / Q000502:physiology*; D016138:Walking / Q000502:physiology*; D015431:Weight Loss / Q000502:physiology
D008055:Lipids