The Adam's Effective Sipes

As a profound adherent of the minimalist footwear lifestyle, I looked forward to trying out Altra’s new Adam. I found it to be an extremely versatile, balanced, and comfortable shoe that is supremely well adapted to everything you can do with your feet: from walking, to running, to just loafing around. This shoe is so advanced that just like the Adam who launched the human race, it is sure to launch a new era in minimalist footwear.

Comfort through technology

The comfort level of the Adam minimalist shoe truly has to be experienced to be believed. It seems to be a cliché that they are as comfortable as wearing nothing at all, but in the case of this advanced Altra shoe it’s very true. They are supple, flexible, and snug while still allowing plenty of room for your feet to move unhindered. The Adam seems to have taken minimalist footwear technology, design, and engineering to the next phase, and walkers, joggers, and runners everywhere can rejoice… and throw their expensive, heavy, and stultifying traditional running shoes in the nearest river!

Seamless removable footbeds

The performance rubber outsole of the Adam is what Altra has termed the BareSole, and at an almost paper thin 3.4 mm it starts to feel like an extension of your own feet. Footbeds are included to be fitted within the Adam but they can be left out if you prefer to really get that just-about-barefoot feeling when you’re walking, jogging, or running. The footbeds are free of stitches or seams so they also contribute to the heavenly level of comfort of this amazing minimalist shoe. I also never had the secure-cinch strapping budge by one millimeter all the time I was wearing them! These shoes are more secure than a Swiss bank account!

Razor sipes provide phenomenal traction

The Altra Adam not only does a great job protecting the feet from any roadside or trail hazards such as broken glass and sharp rocks, but it also provides cat-like traction on wet, slippery, and icy surfaces. The soles are molded with what Altra calls razor sipes and the best way to describe how they work is to drive your car in snow with regular street tires, and then change over to an aggressive tread winter tire. The difference is palpable as when you’re wearing the Altra Adam, you feel like you have so much traction you can walk or run anywhere at any time. Except straight up walls. Leave that to Spiderman.

Protects and cools your feet

Even though I’m writing this in Northern Indiana in January when I can only dream about heat, the Altra Adam seems like one of the best choices for barefoot runners on hot asphalt. The sole’s design and the breathable stretch fabric upper are so well thought out and engineered that the Adam should do a great job of keeping your feet cool through the warmest days on the most sizzling tarmac: The kind that would leave bare feet looking like you just walked across hot coals! On a nice hot summer day you want a nice T-Bone steak charred on the outside, not the soles of your feet!

The Altra Adam is a very impressive minimalist shoe which I recommend to anyone. It’s exactly what you want for casual and competitive running, and with the Adam shoe’s comfort, balance, and traction, it’s a natural complement to anyone engaging in my FloWalking method of better walking (http://www.flowalking.com/)!

To learn more about the amazing Altra Adam, check out http://www.altrazerodrop.com/

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One of the most notable problems that people who practice yoga have with regards to their feet is that in some positions their bare feet can slip and cause a fall. There are few things worse in yoga than doing a Garudasana Eagle Pose and end up crash landing on your beak because your foot slipped out from under you! Socks and slippers do not allow the toes to be free enough to grip and balance properly, plus they can overheat the foot causing it to sweat and slip even further.

Maximum traction, foot (and toe) flexibility, and breathability

Stick-e Yoga Socks http://www.stick-e.com/yogaaccessories.html solved all of these problems by engineering special socks specifically for the practice of yoga, pilates, karate, dancing and other athletic pursuits where maximum traction and foot flexibility is a prerequisite. Libby Andrews of Stick-e Products LLC invented this remarkable new form of minimalist footwear, and I can confidently say that she did a magnificent job. They’re really amazing!

 Stick-e Yoga Socks have cut outs for your toes so can better grip the floor or mat, and more importantly, so they can work! Most people do not think much about using their toes when walking or doing activities, yet toes are very muscular or as I say in my FloWalking http://flowalking.com/ workshops: “toes are tiny but mighty.” Men, in order to keep your self-respect, only use this motto about your toes and no other part of your anatomy.

Andrews has also designed the socks with a Stick-e bottom, so the next time you are doing the Adho Mukha Svanasana Downward Dog pose, you are less likely to end up sprawled out like a greyhound on a skating rink! The Stick-e surface held up well, even after I spent 90 minutes on the treadmill doing my FloWalking workout.

1/3 of yoga practitioners still wear basic socks or shoes

It’s estimated that yoga currently has over 20 million followers and about a third of them continue to wear socks or even shoes during their exercises because they are shunning going barefoot. All yoga enthusiasts, whether barefoot or wearing socks or shoes should try the Stick-e Yoga Socks to experience the ultimate in foot comfort, traction, and flexibility. Once you try some of the most basic yoga exercises while wearing these socks, you’ll never do yoga in any other way!

Superlative for FloWalking

I recommend Stick-e Yoga Socks to all my patients who do yoga, but now I’m able to encourage people on yet another activity which these amazing socks are absolutely perfect for: All of the features that allow Stick-e Socks to provide such superlative advantages when practicing yoga are equally applicable to individuals who are engaged in FloWalking [http://flowalking.com/]! The additional comfort, freedom, control, and traction allowed by the Stick-e Yoga Socks can be a boon to any FloWalker! Let me leave you with a bit of yogic wisdom: Blessed are the flexible, for they shall not be bent out of shape!

To learn more about Stick-e Yoga Socks and Andrews’ other amazing Stick-e products go to http://www.stick-e.com/yogaaccessories.html

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As we get older we lose the awareness of our bodies we had when young

As the creator and prime evangelist of FloWalking, I am committed to raising awareness to as many people as I can about how walking can affect every part of your body. A proper walking motion can ease pain, prevent injury, and help bring on a state of total health and fitness, while the wrong walking motion can cause severe problems which can drastically affect your entire life.

I’ve just written a post on the FloWalking site that should be of interest to anyone with feet:

Do you know where your feet are? This may seem like a silly question, but many people look down at their feet as they walk. The main reason for this often unconscious habit is because these people lack a good, healthy sense or awareness of where their feet are in space at any given time. These people are likely to have a poor awareness of most of their body.

These people may know they are walking from Point A to Point B, but they have little sense of the specific movements their body parts are doing to take them there. From the neck down, they might as well be a blob. Given the latest statistics which show an all-time historical high in the number of obese and morbidly obese people, it seems that most people are blobs. Fortunately FloWalking is better than a shot of Antiblobicillin.

To find out more about the FloWalking revolution for health, fitness, and just plain feeling great, check out my post over at http://flowalking.com/2011/11/the-most-overlooked-aspect-of-walking-and-fitness/, and get your own shot of Antiblobicillin. It’s effective, it’s free and there is no fast talking TV announcer claiming that “side effects may include Mange, Restless Pinky Syndrome, Smellie-Pheet Disease, or Werewolfism.”

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Fox In Socks is a Dr. Seuss book I just read to my five year old son. I doubt Seuss based the book on a real fox, but if the good doctor were still alive he could write the true-life story, Doc In Socks, about Dr. Steve Gangemi. Gangemi is a chiropractic physician who has earned the moniker Sock Doc from his habit of wearing only socks or even going barefoot in his chiropractic office. Unlike other habits that could land you in jail, shunning your shoes isn’t only legal, it is good for you.

Gangemi has been trained in a variety of specialties ranging from functional neurology to applied kinesiology. Although he does not specialize in the treatment of foot ailments, he believes that healthy people have healthy feet which do not require cushioned, supportive shoes. Gangemi proposes the concept that feet can send you signs and signals about your overall health, and that these clues are well worth pursuing in order to arrive at a state of complete health, literally from head to toe!

Gangemi states that the feet are the foundation of your body. With approximately 7,000 nerve endings in each foot, feedback from your feet can affect your overall health. Any foot impairment, injury, pain, dysfunction, or the wearing of footwear can (and often does) impair sensory feedback, balance and y muscle-skeletal function. Given that we take thousands of steps a day, day after day, the end result can be injury, arthritis, pain or other problems.

Gangemi also explains that an ache in one part of our body may be (and often is!) the result of a problem somewhere else in the body. For example, he explains that pain in your knee may be due to a muscle imbalance in the foot, improper footwear, poor diet, or even stress.

One of the fundamental tenets of his practice is that rarely will an unhealthy person not present with problems in their feet, and it is these bases of the entire human anatomy which can reflect and influence the health of the organism as a whole. Wearing improper footwear can disrupt the normal walking gait, and that can have a knock-on effect which can point to problems being experienced elsewhere in the body.

Gangemi prides himself on dealing with his patients’ health problems on a cause oriented individual level, and highly recommends the barefoot lifestyle. He believes that everyone can benefit from walking barefoot, not just multiple sport athletes and dedicated runners. The wearing of built up shoes featuring supportive orthotics and plush padding benefits few if any people, since going barefoot equates with improved lower leg function and balance which has an impact on overall health.

Steve “Sock Doc” Gangemi’s website (http://sock-doc.com) is a treasure trove of information on every aspect of educating athletes and other interested people about injury, prevention, and treatment to help them live longer and healthier lives. Gangemi provides cutting edge information on injuries, training, racing, nutrition, gear and much more.  Dr. Seuss would be proud of him. And so am I.

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Myfivefingers.com’s attractive website badge

Brian Patterson is a Vibram Five Fingers enthusiast who has been driven by his dedication to minimalist footwear to tackle the task of compiling and meticulously maintaining an encyclopedic site dedicated to the sport and science entitled myfivefingers.com. The site is segmented into various sections featuring specific articles, reviews, and guides relevant to minimalist footwear with content which continues to burgeon by the day.

Brian’s reviews are especially illuminating, with numerous large clear photos dealing with every aspect of the footwear he is testing, as well as complete specifications and even recommendations as to the type of person that would be best suited to that particular set. The site also features a remarkably easy to use Five Fingers Sizing Wizard which in a few simple steps will allow anyone to find the perfect fit in the minimalist footwear of their choosing. Brian has also created a set of very striking badges which other minimalist footwear aficionados can place on their websites to link back to myfivefingers.com, complete with the necessary HTML code ready to drop into any page.

Brian recently interviewed me for his site, and we covered the medical reasons supporting minimalist footwear, and touched on a variety of different topics, from the scenarios whereby I recommend inserts or orthotics, and the specific cases where minimalist shoes are not recommended due to neurological or circulatory impairments or other significant deformities.

I gladly share Brian’s enthusiasm for this important subject and highly recommend that any reader should check out myfivefingers.com, especially if you are interested in learning about the state of the art of minimalist footwear, and would like to delve into the most suitable models for your own needs and preferences. It’s an extremely well-produced website and best of all it is very obvious that the entire project is a labor of love for Brian.

Check out Brian’s site at http://www.myfivefingers.com

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They Look Like Ordinary Shoes

After more than 20 years of publishing breakthrough research on how humans walk and run, D. Casey Kerrigan, M.D. has redesigned the running shoe. She calls it the OESH—which is the word “shoe” upside down and inside out. To design the OESH shoe Kerrigan did not just think outside the box; she threw the box away: leaving the shoe’s midsole open on one side.

A shoe with an open midsole is huge a paradigm shift in footwear. While all the big name running shoe makers are figuring out what next to put inside the sole—air, gel, rubber, bubble gum etc. Kerrigan said: just leave the midsole open! In the shoe design world, Kerrigan’s decision to leave the midsole open is akin to Galileo saying the Earth revolves around the sun (not the other way around).  There is a striking elegance in the simplicity of the OESH design.

As an aside, I commend her for having the courage to follow through on this shoe. On the drawing pad, one had to think twigs and debris would lodge in this open area. However, this turns out not to be a problem at all in everyday wear.

OESH calls this open area the Void, and Dr. Kerrigan states that it is this absence of anything that allows the shoe the freedom to flex with your body. Because of the Void, the claim is that it does not matter if you supinate or pronate, the Void allows your foot the freedom to move naturally. And natural is always better.

In an ideal world the ultimate in natural is barefoot (or second best, a minimalist shoe), but if you choose to wear a shoe (and for now, most people do), OESH appears to be the shoe you should be wearing. I say, appears because OESH does not make my shoe size and thus, I have not had the opportunity to try the shoe myself. So the next best thing was to have my wife, who has smaller feet, wear them. She thought they were the most comfortable shoes she had ever worn. Given that she suffers with foot and ankle problems and has tried many styles of shoes over the years, this was surprising.

OESH claims that this revolutionary shoe eliminates the need for foot orthotics because it provides compliance at the critical time when the foot is maximally stressed. The shoe sole is made of carbon fiber cantilevers that are oriented in such a way that they flex downward only when the foot is fully planted on the ground. It is the orientation of the cantilevers that allows the midsole to compress and release in perfect harmony with the compression and release of the arch of the foot. This action ensures that the foot undergoes a complete, fully natural and uninhibited range of motion, while simultaneously providing compliance to the rest of the body.

As a podiatrist who has dedicated my life to alleviating pain often by making people custom made foot orthotics, I was skeptical. But, it appears that this remarkably designed shoe may replace the need for orthotics, and for that matter, arch supports, insoles, heel pads, heel cups, and anything else we may wedge into our typical running shoe… and believer me, I have seen a lot of people wedge a lot of different things into their shoes! When my wife wore the OESH shoe, she found that her painful, over-pronating, flat feet no longer required her custom-made orthotics for comfort.

Certainly, my wife not needing her orthotics is not scientific proof that OESH shoes can replace orthotics, but it is interesting. And OESH is an interesting shoe. The most interesting shoe we have seen in a long, long time.

Now, I just hope they would make an OESH shoe in my size!

Check out these amazing OESH shoes at http://oeshshoes.com/

The "Void" Is What Makes OESH Shoes Remarkable

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MSNBC Interviewed Me To Tell Toe Tales

Feet often mirror overall health. For example, when a 41-year-old man came to my office with pain and swelling in his foot, he thought he had injured himself playing baseball; instead, we discovered a tumor in his neck. The tumor was altering chemicals in his body. One of these chemicals, uric acid, was so severely elevated that it couldn’t be contained in his bloodstream and entered several joints in his foot, causing his atrocious pain. The patient had the tumor removed, and a month later his foot pain disappeared. This case was especially rewarding because had this tumor not been caught, it could have affected his heart, possibly becoming fatal.

Most instances of feet revealing medical conditions are not this dramatic, but many systemic problems often show up in our feet first.

A recent article on msnbc.com entitled This Little Piggy Went To Medical School:
Your Toes And Fingers Point The Way To Disease Clues discussed the ways toes can indicate overall health and fitness, or point to potential medical problems. Examination of the toes can reveal clues to nutritional deficiencies and blood flow obstructions.

I Discussed How Toes Reveal Our Overall Health

In the article I stated that “Toes talk. They don’t rattle on like some annoying relative. They do often mirror overall health – at times being the first place to show signs of serious medical problems. Nowadays, with MRIs, CT scans, and hundreds of blood tests to choose from, few doctors look at toes. But in ancient times, examining the toes was as important as having patients stick out their tongue.”

Toenails Can Indicate Vitamin & Mineral Deficiency

I also explained in the article how flat or spoon-like toenails may indicate a deficiency in various B vitamins, and that fraying toenails could point to lack of sufficient Vitamin C. If toenails are found to have white patches on them, a conclusion may be drawn that zinc supplements need to be recommended.

Morton’s Toe Does Not Equal Fame & Fortune

There are many “old wives tales” circulating with regards to personal characteristics which are allegedly possible to extrapolate through toe examination. Morton’s toe is an anatomical feature whereby the second toe is longer than the big toe, and it is often associated with chronic pain due to the creation of excessive pressure at the ball of the foot behind the second toe. However, people have believed for hundreds of years that a longer second toe indicates that the individual is fated for status, fame, and fortune. I stated in the article that “I have not seen any proof of this.”

Toe Analysis Is A Valid Tool

Although there is reliable clinical evidence to support that analysis of the toes can support and substantiate the diagnosis of various ailments, individual personality quirks or an outlook on a person’s “fate” remain firmly outside the realms of medical science. Those types of prophesies are best left to the pagan pontiffs interpreting the spilled sacred goat entrails.

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Television series such as CSI and Bones have popularized and glamorized forensic science, but even the most avid viewers of these shows might not be aware that the analysis of footprints on the ground or inside a shoe can be a valid way for podiatrists to provide detectives with indisputable identification. Hollywood may be slowly realizing the potential of this science, as recently a writer from Bones called me to discuss in what ways a forensic podiatrist could assist in criminal investigations.

A Footprint Can Be Like A Fingerprint

Every person’s footprint is unique to them. Based on a footprint, a trained and skilled podiatrist can link an individual to a crime scene and sometimes even provide information on how the suspect walks!

Before Forensic Podiatry There Was Footwear Forensics

The earliest recorded application of footwear forensics dates back to the late 18th century when a Scottish murderer’s bootprint was matched from the crime scene to one he left while attending the victim’s funeral. In 1989 in my paper Forensic Methods and the Podiatric Physician, published in the Journal of the American Podiatric Medical Association, I advocated the need for a forensic podiatry organization. In September of 2003 the American Society of Forensic Podiatry was established.

Foot Impressions Inside Shoes Tell Tales

I am proud to have contributed to the development and acceptance of this unique forensic science and have originated one method of helping to analyze foot impressions inside a shoe with a fiberoptic camera. My work was recently noted in The Untrodden Path of Forensic Podiatry.

First “Bones”, Now “Feet”!

The future of forensic podiatry will surely see the science continue to develop valuable tools to help law enforcement, and who knows, maybe someday a Hollywood producer will determine that the next hit forensic television series might be about a crime-solving podiatrist!

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Recent medical research has revealed that regular walking has a restorative effect on the aging brain of seniors.

Clinical Proof That Walking Reverses Age-Related Brain Deterioration

A clinical study at the University of Illinois at Urbana-Champaign ⁽¹⁾ was focused on a one year intervention trial where older adults who were engaging in walking had their brain functions measured and then compared to control groups that engaged in other forms of exercise, or had no organized walking program. The results are nothing short of amazing, as the walking group alone demonstrated a net increase in the efficiency of the connections within the brain’s structures which had been previously deteriorated by age and disease!

A Regular Walking Program May Prevent Alzheimer’s Disease!

It is thoroughly amazing to learn that seniors who had participated in a walking program for a year actually began to reverse the degradation of their brain structures, leading to improved cognition, memory, multitasking, motion, and overall thought processes: the precise functions which are devastated by the effects of aging! This study points to the conclusion that the 21st century’s sedentary lifestyles may have to share a fair amount of the blame for the advent of dementia in senior citizens, and that the cure can be a regular, vigorous, and consistent walking program!

Walking 3 Times A Week For 40 Minutes Is All It Takes!

Many seniors shy away from exercise programs as they can see them as overly exhausting. That is why it is so important that the Urbana-Champaign researchers found that walking at a normal pace for just 40 minutes three times per week was able to provide these remarkable levels of healthful effects on the brain.

Walking Outperformed Other Exercises In Improving Brain Function!

Remarkably, seniors who engaged in walking showed various beneficial brain results which were not shared by a group who engaged in other forms of exercise. Walking was found to be the number one way to keep your brain healthy!

The study also found that the greatest beneficial effects were found in seniors who engaged in the walking program for a minimum of one year, demonstrating that it is imperative that older Americans commit to an established and enduring dedication to walking in order to preserve their physical and mental health.

Walking Rejuvenates Your Brain!

It is common knowledge that a dynamic walking program can help maintain physiological fitness, and this study is proving that it can also not only maintain mental fitness, but actually improve it! So in order to rejuvenate your brain, all you have to do is to take it for a walk!

1) Voss MW, Prakash RS, Erickson KI, et al. Plasticity of brain networks in a randomized intervention trial of exercise training in older adults. Front Aging Neurosci. 2010 Aug 26;2. pii: 32.

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What this guy can teach modern man!

Australopithecus afarensis walked the Earth on two feet about three and a half million years ago: Our oldest known upright ancestor. Famed anthropologist Mary Leakey discussed the importance of upright walking in National Geographic: 

One cannot overemphasize the role of bipedalism in hominid development… This unique ability freed the hands for myriad possibilities: carrying, tool-making, intricate manipulation. From this single development, in fact, stems all modern technology. Somewhat oversimplified, the formula holds that this new freedom of the forelimbs posed a challenge. The brain expanded to meet it. And mankind was formed. 

We’ve Gone From Hours A Day Of Vigorous Activity Down To 2 Minutes! 

Our caveman ancestors spent most of their day running after prey or climbing trees and cliffs to forage for food in order to survive. We evolved to be extremely active… but what happened? The average American adult now averages a mere two minutes per day of vigorous physical activity! (1) From an evolutionary perspective humans have always needed to walk but our modern electronic and mechanical conveniences have rendered us almost totally inactive, as if we were caged. Our cage is a self-imposed one of lazy, indolent sloth. And it is slowly killing us. 

Walking Is America’s #1 Leisure Time Exercise! 

Walking is the most popular form of leisure exercise in America (2) and a number of clinical studies (3) (4) (5) have supported the powerful health advantages walkers benefit from such as: 

• Lower rates of chronic diseases (such as diabetes)
• Lower risk profiles for developing disabling diseases
• Faster weight loss that stays off
• Lowered “bad” cholesterol
• Lowered blood pressure
• Higher levels of overall physical fitness and even mental health

Walk Every Day To At Least A Moderate Intensity! 

In its first physical activity guidelines which were firmly based on medical evidence: “2008 Physical Activity Guidelines for Americans”, the U.S. government established benchmarks everyone should strive to achieve. Researchers agree that it is important to perform daily physical exercise to at least a moderate intensity level (6), and that’s where a walking program can be the “best fit” exercise for most American adults. 

A Pedometer Will Measure Your Steps & Help Motivate You 

A pedometer will both motivate your walking while measuring your achievements. These electronic devices (7) are affordable and effective, and can ensure that you can keep track of exactly how many steps you’re taking every day. Studies has shown that individuals who take fewer than 5,000 steps per day have a markedly higher risk of cardiovascular diseases, and the most beneficial health results are seen in walkers who exceed 12,500 steps per day (8). 

Make Your Goal 2,500 Extra Steps 

Every walker should strive to increase their current daily level by at least 2,500 steps per day: When they do so, research has shown that they will show steady weight loss of no less than half a pound per month and decreases in their systolic blood pressure by almost 4 mm Hg. 

It’s Simple: Walk More & Live Longer! 

The long term effects of such a plan can literally save your life. In 2005 Dr. Oscar H. Franco published a study (9) that concluded: 

Life expectancy for sedentary people at age 50 years was found to be 1.5 years shorter than for people engaging in moderate daily physical activity and more than 3.5 years shorter than for people with high physical activity levels. 

In 2003, the Surgeon General of the United States Dr. Richard Carmona stated: 

Walking is the biggest bang for our buck. Thirty minutes a day of walking will prevent many cases of diabetes, hypertension, and other chronic diseases. 

The medical proof is crystal clear: Regular walking will extend your life (as long as you don’t step in front of a bus)! 

Vigorous Walking Is Best, But Any Walking Is Beneficial! 

The threshold of “moderate physical activity” is 100 steps per minute, and the frequency becomes “vigorous” at 130 steps per minute (10). According to the government report, these fast steps should be taken in sessions of at least ten minutes each, and spread out evenly through the week for optimum results. The greatest health benefits are in evidence when people who are accustomed to total inactivity begin a walking program (11), amply proving the point: Hey, you sofa spuds, get out there and start walking! 

The Amish Take Nearly 3 Times As Many Steps Per Day As We Do! 

The average American adult takes approximately 6,000 steps per day while people who do not live a “modern sedentary lifestyle” such as the Amish can average 16,000 (12)! Studies have shown that achieving 10,000 steps per day can markedly improve health and drop those stubborn pounds (13). 

Final Thoughts on How Much We Should Walk 

Our predominant couch potato lifestyle sees many of us wallowing from the kitchen table to the car to our desk and then back home to the sofa: The pursuit of wild game has been replaced by the pursuit of a wild game show! It is imperative for the sake of our health to set up a vigorous, invigorating walking program, preferably exceeding 10,000 steps per day, and stick to it! 

It’s high time that we return to our roots and start walking as much as evolution engineered us to. After all, Australopithecus didn’t spend all day in the cave watching The Flintstones! 

Key To References 

1. Troiano RP, Berrigan D, Dodd KW, et al. Physical activity in the United States measured by accelerometer. Med Sci Sports Exerc. 2008;40:181-188
2. Ham SA, Kruger J, Tudor-Locke C. Participation by US adults in sports, exercise, and recreational physical activities. J Phys Act Health. 2009;6:6-14
3. Bravata DM, Smith-Spangler C, Sundaram V, et al. Using pedometers to increase physical activity and improve health: a systematic review. JAMA. 2007;298:2296-2304. doi: 10.1001/jama.298.19.2296.
4. Richardson CR, Newton TL, Abraham JJ, et al. A meta-analysis of pedometer-based walking interventions and weight loss. Ann Fam Med. 2008;6:69-77. doi: 10.1370/afm.761.
5. Murtagh EM, Boreham CA, Murphy MH. Speed and exercise intensity of recreational walkers. Prev Med. 2002;35:397-400. doi: 10.1006/pmed.2002.1090
6. Sugiura H, Sugiura H, Kajima K, et al. Effects of long-term moderate exercise and increase in number of daily steps on serum lipids in women: randomised controlled trial. BMC Womens Health. 2002;2:3. doi: 10.1186/1472-6874-2-3.
7. Tudor-Locke C, Bassett DR, Shipe M, McClain JJ: Pedometry methods for assessing free-living adults. J Phys Act Health 2010
8. Schmidt MD, Cleland VJ, Shaw K, et al. Cardiometabolic risk in younger and older adults across an index of ambulatory activity. Am J Prev Med. 2009;37:278-284. doi: 10.1016/j.amepre.2009.05.020
9. Franco OH, de Laet C, Peeters A, et al. Effects of physical activity on life expectancy with cardiovascular disease. Arch Intern Med. 2005;165:2355-2360
10. Tudor-Locke C, Sisson SB, Collova T, et al. Pedometer-determined step count guidelines for classifying walking intensity in a young ostensibly healthy population. Can J Appl Physiol. 2005;30:666-676
11. Blair SN, Cheng Y, Holder JS. Is physical activity or physical fitness more important in defining health benefits? Med Sci Sports Exerc. 2001;33(Suppl 6):S379-S399
12. Wyatt HR, Peters JC, Reed GW, et al. A Colorado statewide survey of walking and its relation to excessive weight. Med Sci Sports Exerc. 2005;37:724-730. doi: 10.1249/01.MSS.0000161750.84096.D4
13. Pronk NP, Thompson DL, Bielak KM, et al. Fitness effects of a 10,000 steps per day goal in overweight adults. Am J Health Promot 2006;21[2]:85’89

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