Efficacy of Increasing Physical Activity by 2,000 Steps per Day in Insufficiently Active Individuals

Abstract

Pedometers are useful tools for helping individuals increase their level of daily physical activity (PA). Adding 2,000 steps/day to one's daily routine has been suggested to prevent weight gain in adults. PURPOSE: This study examined the efficacy and outcomes of a 12-week 2,000 step/ day above baseline pedometer program in sedentary (<10,000 steps/day), overweight, and obese adults. A secondary purpose was to follow the cohort for a 12-week follow up period. METHODS: 38 (10 men, 28 women) overweight or obese individuals volunteered for this study. 19 subjects (5 men: BMI 34.3 ± 7.0 kg/m2, age 49.7 ± 14.1 yr; 14 women: BMI 33.5 ± 5.0 kg/m2, age 45.7 ± 14.1 yr) completed the study. The number of steps/day was assessed using New Lifestyles (NL series pedometers) at baseline and weekly for 12 weeks. Subjects reported their results and were provided a goal setting communication each week. Body composition, blood pressure, and self-efficacy were measured at baseline, at the end of the intervention, and at a 12-week follow-up period (24 week total). RESULTS: Overall, subjects who completed the 12-week program were successful in increasing daily PA and decreasing body weight. However, only 9 subjects achieved the goal of adding 2,000 steps/day 75% of the time during the intervention and the favorable improvements were no longer present at the 24-week follow-up.Table: Caption not availableCONCLUSION: The majority of subjects were not successful in increasing their physical activity by 2,000 steps/day. Those that completed the program were not able to maintain the 2,000 steps/day increase at the follow up time period. This suggests that adding 2,000 steps/day is a difficult goal for overweight and obese adults to achieve.