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Step It UP
10,000-steps walking program saves lives while losing pounds

by Joyce Tang

Glenn Havens, 69, looks back on his life 840,000 steps ago. That's an average of 10,000 steps a day for 10 weeks.

He is now 50 pounds lighter, down from the 290 pounds he used to carry on his 5 foot 9 inch frame.

"I was pretty heavy," Havens recalled. He also suffered from serious health conditions that ranged from osteoarthritis to type-II diabetes and high blood pressure.

Health concerns prompted him to join a "Strength for Life" exercise program, offered by the Lifelong Fitness Alliance, a nonprofit organization based in Redwood City.

But while his strength improved, his weight stayed high — until he discovered a second program offered by the alliance, "Step It UP," a 10,000-steps-per-day walking goal offered in collaboration with the Stanford Health Improvement Program (HIP) to measure progress and nutritional information.

"My problem was that I needed more exercise than just strengthening my body," Havens said.

Havens initially found walking painful due to his osteoarthritis. Recently Havens hiked 16 miles up to Skyline Boulevard.

"For a guy three months ago who couldn't walk 300 yards, that's a great accomplishment," he said.

Diet has played a significant role in his weight loss and improved health and fitness.

Step It UP was created last June, and added a nutritional phase Oct. 1. In addition to the 10,000 steps a day, tracked by a pedometer, the program now encourages participants to eat five to nine servings of fruits and vegetables daily.

But Havens on his own during the first 10-week program "snacked on fruit and veggies mainly, but didn't eat too many meals."

His health impacts have been dramatic. Three months ago Havens was taking 300 units of insulin a day. With medication, that was reduced to 210 units. Today, after the Step It UP program and associated weight loss, he needs only 7 units.

Havens is not alone in experiencing fitness and health benefits from Step It UP. In the program's first phase, from June to September, 40 percent of the 90 participants reported weight loss ranging from six to 45 pounds.

Candace Mindigo, 61, a registered nurse and director for Partners in Caring at Stanford Hospital, stabilized her weight and halved her blood-pressure medication by participating in the program.

"I walked three to four days a week and did strength training two days a week regularly," she said.

Mindigo also took on the role of ambassador for the program, acting as a liaison between the sponsors and her group of walkers.

In the first week of the program participants track their normal steps and use the results as a baseline to determine future goals.

Julie Anderson of the Stanford Prevention Research Center said most people take approximately 4,000 steps a day. Participants are encouraged to increase their steps by 10 percent each week.

Mindigo kept track of every day every week. "I enjoyed the handouts from Stepping Out At Stanford and the handouts that came from the Step It UP program via Lifelong Fitness."

The program doesn't track other factors outside of walking and nutrition, such as increasing other physical activity or changing one's diet beyond fruit and vegetable intake.

Currently, 250 participants are signed up for the October-December program, many of whom participated in the first phase of the program. Because the program is still in its pilot phase, participants are not charged a fee, although Lifelong Fitness Alliance suggests a $20 donation.

A new component of the tracking system employs green, yellow and red light indicators to assess goals met for walking and fruit and vegetable intake. Participants log their own walking and nutritional activity through the Stanford HIP Web site.

Lifelong Fitness strongly advocates a buddy system. When a participant falls short of his or her daily or weekly goal, a yellow or red light shows up in their online progress tracking. They then are advised to call their buddy for support and encouragement.

Patricia O'Brien, executive director at Lifelong Fitness, notes the program is based on the accountability model that works in organizations such as AA.

As an ambassador, Mindigo said the social connection is significant for the participants. The October program involves planned group walks.

The program also promotes "happiness assignments," aimed at promoting whole-body wellness. Beyond focusing on diet and physical health, Lifelong Fitness encourages participants to address self-esteem and build beneficial social connections. One happiness assignment involves writing and delivering a gratitude letter, while another prescribes self-affirmation writing exercises.

The third phase of the program will be launched as a New Year's resolution program, scheduled to begin in mid-January. O'Brien said she hopes to incorporate a safe stretching and resistance component. A fourth phase is also in the works for spring and summer.

Both Havens and Mindigo plan to participate in the next 10-week phase.

"People tell me I have a sparkle in my face," Havens said. "I look healthy. I feel healthy. For me it was vital, because it can save your life — and it my case it did."

Editorial Intern Joyce Tang can be e-mailed at jtang@paweekly.com.