Pedometer Tips

Pedometer Tips

Walking every day is a great way to maintain a healthy active lifestyle. We know that the body eventually adapts to an activity if repeated at the same intensity or duration repeatedly. Therefore, walking for health improvements or weight loss requires that walking levels increase gradually and a pedometer is a useful tool to help monitor progress.

A pedometer is a simple device that is about the size of a pager and is generally worn on the waistband of your clothing or belt.  Pedometers work on a pendulum motion and count the number of steps taken while being worn.

The basic pedometer, which simply measures the steps taken, is a great addition to any active living plan. More advanced pedometers can also measure distance traveled, calories burned, and duration walked. A good quality pedometer usually has a cover flap to protect the reset button. The more features your pedometer has, the more it will likely cost.

How to use a pedometer:

•  Put your pedometer on as soon as possible each day as every step counts towards your daily total.
• Reset your pedometer each morning.
• The pedometer can be attached to your belt, skirt or jogging clothes, and. should be lined up above your knee. The pedometer should be parallel to the ground (not tilted).

Activity Goal Setting:

• To determine your current level or baseline, wear your pedometer for a week and divide your totals steps by seven. To safely progress to higher activity levels, you should try to increase your daily steps once per week by 10­15% from your current level.                                                               - Aim for 7,500 steps per day if you are looking to maintain                        your health and weight.                                                                                - Aim for 10,000 steps or more per day if trying to lose weight, improve your health or increase your fitness.

• 2000 steps is the equivalent of walking approximately 1 mile and the equivalent of expending approximately 100 calories.
• It takes approximately 5 minutes of walking to accumulate 500 steps.

Where to get a pedometer:

• Pedometers can be purchased at sporting good stores and department stores.
• Pedometers range from free promotional giveaways to over $100.