Use of pedometer trackers increases step count. See excerpts from the 2007 Stanford University Meta-Study below.
Purpose: The primary purpose of this study was to evaluate the association between pedometer use and physical activity among adults in the outpatient setting. Additionally, we sought to determine the association between pedometer use and changes in body weight, serum lipid levels, fasting serum glucose and insulin, and blood pressure. Finally, we sought to evaluate the association between setting a daily step goal and improvements in health outcomes.
Results: Overall, pedometer users increased their physical activity by 26.9% over baseline.
Conclusions: The results suggest that the use of a pedometer is associated with significant increases in physical activity and significant decreases in body mass index and blood pressure. Whether these changes are durable over the long term is undetermined.
Ten years ago this last January 2017, World Walk to Wellness began in what is now known as the Ken Mercer Sports & Recreation Community Park. At that time, the idea was to see if we could get people all over the world out walking on the final day of the year, in their own time zones. However, we concluded that “wellness” implied being active on more than one day per year, and so, six years ago, we began inviting people to “Walk ‘n’ Talk” together every Saturday morning of the year, focusing on Pleasanton and surrounding communities.
Over the last 78 months, that’s right, 78 months, Mr. Pedometer and volunteer “Walk Stars” have lead walks every Saturday at the different parks in the TriValley area and even into San Francisco and Angel Island. We have not missed one Saturday! Our motto is, “We walk rain or shine unless the rain is blowing sideways.” Not something that happens often in northern California.
If you would like to sign up for our weekly FREE, e-newsletter, click here. the newsletter comes out every Wednesday afternoon and had information on the upcoming walk destinations. It also has other interesting information you might enjoy. Try it out. It’s FREE.
If you are interested in starting your own “Walk ‘n’ Talk group, feel free to email us at walks@WorldWalkToWellness.org for an information packet we have put together for you.
Q: Mr. Pedometer, you encourage us to “eat right,” but do you have any suggestions that may help prevent brittle bones?
A: We just missed National Osteoporosis Month in May, but we found an article in a recent edition of Spry Living newspaper insert that lists snacks high in calcium. Author Nancy Rizzo, RD, notes that 44 million Americans have low bone mineral density, and 10 million have full-fledged osteoporosis, which she defines as “a condition characterized by weak, brittle bones.”
One way to prevent the disease or to diminish the risk of fractures is by making sure you have a calcium-rich diet – 1,000 mg calcium per day for those under age 50, up to 1,200 mg per day for those of us over 50.
Here are three snack swaps that can provide you with more calcium:
- Figs instead of fruit. “This sweet dried snack is much higher in calcium than an apple or banana, and two figs are just 45 calories.”
- Edamame instead of carrots. “The soybean provides an extra shot of calcium, with 10 % of your daily needs in just one cup, and almost 20g of muscle-building protein.”
- Almond butter instead of PB. “Make your Ants on a Log – celery filled with nut butter and topped with raisins – with almond butter for five times the calcium.”
Visit Parade.com to get online versions of the Spry Living May 2017 recipes for other calcium-rich snacks, including caramelized onion dip, a green smoothie, and healthy chocolate chip cookies (by adding a mashed banana and Greek yogurt).
Brittle bones can lead to falls and fractures – in either order – so adding calcium to one’s diet is a good way to avoid the lack of mobility that can result from such accidents.
Of course, Mr. Pedometer would be remiss if I did not also mention that load-bearing exercise is another good way to promote bone density. Mr. Pedometer has arranged for a friend to write an anti-osteoporosis guide. If you would like a copy, email us at walks@WorldWalkToWellness.org