A pedometer attaches to your body with a clip and counts how many steps you take per day. This gadget offers a useful motivation tool for dieters and people looking to increase their amount of daily exercise. Typically, it takes up to approximately 1,900 to 2,400 steps to walk a mile.
Use
Attach the pedometer to your belt or waistband, directly above the mid-line of your knee. The pedometer should be straight and remain dry for the best readings, according to the State of Virginia MOVE! Weight Management Program. Start by wearing it for one week, recording the steps taken per day. Bring this record with you to your next doctor's appointment for further recommendations on increasing your step count.
Accuracy
All pedometers do not record the same number of step, according to a study conducted by the Department of Health and Exercise Science at the University of Tennessee and published in the journal of "Medicine and Science in Sports and Exercise." Researchers tested 13 different models of electronic pedometers on both men and women in a 24 hour period. They found that "some pedometers underestimated by 25 percent whereas others overestimated by 45 percent."
10,000 Steps a Day
A study designed to evaluate the recommendation of "10,000 steps a day" conducted by the Department of Exercise and Wellness at Arizona State University and reported in the journal "Sports Medicine" found this number of steps too high for the elderly and those with chronic disease and too few for children. They found the origin of the "10,000 steps a day" slogan came from Japanese walking clubs and a business slogan, not a medical source. The researchers consider less than 5,000 steps per day as sedentary, 5,000 to 7,499 steps per day as typical activity and greater than 12,500 steps a day as highly active.
Goals and Motivation
Wearing a pedometer can help you exercise more. A qualitative study conducted by the Department of Health and Exercise Science at the University of Oklahoma and reported in the journal "Women & Health" followed women between the ages of 31 and 51. Participants wore a pedometer for six weeks, while they kept a log and received weekly encouraging emails with health tips. After conducting focus groups with the women at the end of the study, they concluded using a pedometer helped women "set goals and motivated them to increase their physical activity."
Limitations
Pedometers have their limitations. Your pedometer will have difficulty measuring a very slow walking pace, especially for those who walk lightly. Additionally, MOVE! notes that the pedometer cannot monitor side-to-side activities.
References
- PubMed.gov: How Many Steps Are Enough? Preliminary Pedometer Indices for Public Health
- PubMed.gov: Pedometer Measures of Free-Living Physical Activity: Comparison of 13 Models
- PubMed.gov: Experiences of Women in a Minimal Contact Pedometer-Based Intervention
- State of Virginia MOVE: A Guide to Using Your Pedometer
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