A 15-week program aimed at accumulating 10,000 steps/day improves cardiovascular performance and personal growth and also positively influences many variables that are indicators of health, fitness and psychological well-being.

A 15-week program aimed at accumulating 10,000 steps/day improves cardiovascular performance and personal growth and also positively influences many variables that are indicators of health, fitness and psychological well-being.

PMID: 

J Phys Act Health. 2010 May ;7(3):299-307. PMID: 20551485

Abstract Title: 

Walking toward a new me: the impact of prescribed walking 10,000 steps/day on physical and psychological well-being.

Abstract: 

PURPOSE: To determine whether individuals participating in a program designed to accumulate 10,000 steps/ day demonstrate health, fitness and psychological benefits.METHODS: Sedentary individuals (22 F, 7 M; age 59.8 +/- 5.78 yr) were randomly assigned into a walking (W, n = 14) or control (C, n = 15) group. Following baseline assessment, the W group was given a daily plan to reach 10,000 steps/day within 3 weeks and asked to maintain this level for 12 weeks; the C group was asked to maintain their current activity. Participants were evaluated for cardiovascular endurance, resting and postexercise HR, functional ability, cholesterol, psychological well-being, and exercise self-efficacy before and following the 15-week program.RESULTS: Significant changes over time were noted between groups (G x T; P

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