Does wearing a pedometer really work to motivate people to walk more? Does it help you lose weight and control blood pressure? A review of previous pedometer research studies in the November 21, 2007 Journal of the American Medical Association says yes. People who used a pedometer were more active, lost weight, and lowered their blood pressure, especially if they were given a goal to set.
Pedometers Make You Move More When You Have a Step Goal
Having a goal to increase the number of steps made a difference. In studies where a goal was given, such as 10,000 steps per day, the participants increased their steps by more than 2,000 -- or more than a mile -- above what they previously walked. In the studies that had no specific goal, there was no increase in steps per day walked.
Pedometers Help Weight Loss
Walking those extra 2,000 steps per day made a difference in weight loss, with pedometer walkers decreasing their body mass index by 0.38 from baseline. Again, this was seen in those who had a step goal, and especially in older walkers.
Adding 2,000 Steps per Day
Pedometers Lower Blood Pressure
Walking those extra 2,000 steps also led to a lower systolic blood pressure by an average of 3.8 mm Hg. Those walkers who had high blood pressure at the start of the study were most likely to have their blood pressure reduced.
High Blood Pressure
Pedometers Work to Improve Health
The researchers concluded, "Our results suggest that the use of these small, relatively inexpensive devices is associated with significant increases in physical activity and improvements in some key health outcomes, at least in the short term."
Get Started Pedometer Walking
Source: Dena M. Bravata; Crystal Smith-Spangler; Vandana Sundaram; Allison L. Gienger; Nancy Lin; Robyn Lewis; Christopher D. Stave; Ingram Olkin; John R. Sirard. "Use of Pedometer Associated With Increased Physical Activity, Decreased Blood Pressure and Weight." JAMA. 2007;298(19):2296-2304.
