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×T; P < .05) with the W group demonstrating improvements in postexercise HR (−6.51%), total cholesterol (TC: −7.74%), and personal growth (2.53%). While not statistically significant, the W group also demonstrated improvements in 6 min walk distance (2.32%), total/HDL ratio (−10.09%), 8 foot up-and-go time (−3.35%), chair stands (6.17%), flexibility (128%), and environmental mastery (4.54%).Conclusion: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.

Level of resilience in non-practicing and practicing physical exercise in elderly

“…Há evidências científicas relacionadas ao resultado positivo de um estilo de vida ativo, assim como, da participação em programas sistematizados de exercícios físicos, os quais previnem e amenizam os efeitos causados pelo envelhecimento (American College Of Sports Medicine [ACSM], 2009; Inoue et al, 2013;Morgan, Tobar, & Snyder, 2010).…”

The Impact of an Active Lifestyle on the Functional Fitness Level of Older Women

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“…Other studies have also shown that physical condition (balance, walking speed and lowerextremity strength) is important to the health and functional fitness in old age (Yamauchi, Islam, Koizumi, Rogers, Rogers, & Takeshima, 2005;Rogers, Sherwood, Rogers, and Bohlken, 2002;Morgan, Tabor, and Snyder, 2010). Functional fitness predicts the likelihood of older adults developing disease, disability, hospitalization, and mortality (Aoyagi, Park, Watanabe, Park, & Shephard, 2009).…”

Walking methods in landscape research: moving bodies, spaces of disclosure and rapport

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