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Pedometer Usage Benefits

Adults should accumulate 30 minutes or more of moderate to intense physical activity on 5 days of the week with a goal of walking 10,000 steps per day for the prevention and management of diseases.

10,000 steps /day ≈ 300 and 400 kcal/day depending on walking speed and body size & 30 min moderate PA ≈ 150 kcal (energy expenditure)


General Tips

  • Walking 10,000 steps / day (for healthy adults) has following benefits
  • Lower Blood pressure, total cholesterol, improvement in HDL-C (good cholesterol)
  • Increase Exercise capacity with hypertension
  • Weight loss over 36 weeks, particularly in previously sedentary overweight and obese patients
  • 6-8 week, >19000 steps/day and lost an average of 7.7 kg
  • 24 weeks, 9700 steps/day reduce SBP (by 11mmHg) and BMI (by 1.3kg)
  • *10,000 per day may not be sustainable for older adults and with chronic diseases and this step is not applicable for children.
  • Gradual increase at least 2000-3000 steps/day
  • 30 minutes walking ≈ 3800-4000 steps


Pedometer – determined physical activity in healthy adults – Classification based on the steps

  • Sedentary lifestyle index – < 5000 steps / day
  • Typical of daily activity – 5000 -7499 steps / day
  • Somewhat activity – 7,500 -9,999 steps / day
  • Active category – >10, 000 steps / day
  • Highly active – > 12, 500 steps/ day
  • *To detect your steps correctly pedometer has to remain in a fixed position constantly


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