Is Walking Enough To Get Fit? Perhaps Not

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Main Category: Sports Medicine / Fitness
Also Included In: Obesity / Weight Loss / Fitness;  Nutrition / Diet
Article Date: 25 Sep 2006 - 10:00 PDT


Perhaps we need to do something a bit more strenuous than walking if we want to get fit, say researchers from the University of Alberta, Canada. Their scientists compared a program which included taking 10,000 steps to more traditional exercise programs and found those on the 10,000 steps a day were less fit.

The scientists carried out the study to see whether gentle physical activity is enough to achieve fitness, when compare to more intensive activities.

Dr Vicki Harber, head of the research team, "Generally, low-intensity activity such as walking alone is not likely to give anybody marked health benefits compared to programs that occasionally elevate the intensity."

The team looked at 128 sedentary people. Half of them had to complete 10,000 steps a day - how they achieved this was left up to them. The other half took part in an exercise program which got them out of breath, but not so much that they were not able to chat at the end of their routine. Both groups carried out their programs for six months.

After measuring participants' blood pressure, peak oxygen uptake and lung capacity, the researchers found that:

-- Both groups burned the same number of calories each day

-- The step program group improved peak oxygen uptake by 4%

-- The more intense exercise group improved peak oxygen uptake by 10%

The researchers said their concern is that people may think that what matters most is the total number of daily steps accumulated, and won't pay much attention to the pace or effort invested in taking those steps.

Dr. Harper said the 10,000 step program is great for getting people to become more active again. However, in order to increase effectiveness, we need to intensify. She suggested changing the speed of some of those 10,000 steps. Perhaps taking lots of 200 to 400 more quickly. "You've got to do more than light exercise and move towards the inclusion of regular moderate activity, and don't be shy to interject an occasional period of time at the vigorous level."

Editor's Opinion

One has to strike a balance between what millions of people are likely to do with what really increases fitness levels. If the 10,000 step program gets millions of couch potatoes worldwide to move around, this is a great feat. To then tell them they are not achieving much unless they do it more intensely could result in some getting fitter and many giving up completely. If, over a ten-year period the 10,000 step program helps people weigh less, or put on weight more slowly - that's great. It would be interesting to see a 2-year-study in which half the previously sedentary people did the 10,000 step program, while the other half did a more intensive one, and see how many in each group dropped out.

What is the 10,000 step program?

Most health care professionals agree that if we walk 10,000 paces (steps) a day our health will improve. Walking 10,000 steps per day also helps control weight management. Ideally, following a well-balanced diet as well will improve your health even more.

There is a pager-sized device you can attach to your belt or something you are wearing, called a Pedometer. It records the number of steps you take based on your body's movement. If you keep it on all day you will know, approximately, how many steps you have walked that day.

-- 10,000 Step program

Where can I buy a Pedometer?

-- Pedometer.com (USA and world)
-- Boots (UK)
-- 10,000 Steps (Australia)
-- Shop Running Room (Canada)

Written by: Christian Nordqvist
Editor: Medical News Today
Copyright: Medical News Today
Not to be reproduced without permission of Medical News Today

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