If you haven't been active lately, walking is an excellent way to begin regular exercise. Using a pedometer will help you set and evaluate your exercise goals. A pedometer also may motivate you to exercise more, according to a study published in the March 2010 journal "Preventing Chronic Disease." However, technical problems, poor routine or unrealistic goals can interfere with your plans, according to lead study author Eveliina E. Korkiakangas. Here are a few tips for getting the most out of your pedometer.
Use a Baseline and Set Realistic Goals
Wear your pedometer as you perform your normal activities for a week, advises the University of Missouri. Do not increase your activity, thus enabling you to determine the number of steps you now take daily--in other words, your baseline. Once you know your baseline, set a realistic goal, such as adding 200 to 500 steps a day instead of jumping from 2,000 daily steps to 10,000 immediately. Each time you reach your goal, set a new one. The U.S. Department of Veterans Affairs recommends setting a new goal for daily steps each week. Using a walking path or route can help you reach your goal. If you're sedentary, you probably take 1,000 to 3,000 steps daily, according to the National Institutes of Health. A popular long-term goal for sedentary people is 10,000 steps a day.
According to an analysis in the journal Sports Medicine, taking fewer than 5,000 daily steps is still in the sedentary lifestyle classification. Taking 5,000 to 7,499 daily steps is considered "low active," and 7,500 to 9,999 is "'somewhat active." People who take 10,000 to 12,499 daily steps are considered "active," and people taking at least 12,500 daily steps are classified as "highly active." Continually setting and accomplishing small goals will help you gain new classification levels over time.
Develop a Routine
Create a routine for putting your pedometer on first thing in the morning. Have a routine at bedtime for recording your steps, advises the University of Missouri. Make sure your log book and pen are in a handy place so that you don't forget to record your steps. The NIH advises resetting your step counter to zero as part of both routines.
Wear the Device Properly
Make sure that you wear your pedometer correctly. Place it on the waistband of your belt or clothing. Position the pedometer so that it is at the midline of one thigh, directly over one knee, advises the VA. You also can try placing it on your side over your hip. Ensure that your pedometer is straight, not at an angle. Ensure that it is snug to your body. A pedometer that is not straight or snug does not give an accurate reading, advises the University of Missouri. Try out various positions for your pedometer by taking 50 steps on level ground and then comparing your count to the reading on your pedometer.
References
- "Sports Medicine;" How many steps/day are enough? Preliminary pedometer indices for public health; C. Tudor-Locke and D. R. Bassett Jr.; 2004
- U.S. Department of Veterans Affairs: A Guide to Using Your Pedometer
- National Institutes of Health: General Guidance for Pedometer Use
- Missouri Families: Pedometer Pointers
- Centers for Disease Control: "Preventing Chronic Disease;" Pedometer Use Among Adults at High Risk of Type 2 Diabetes; Eveliina E. Korkiakangas, et. al.; March 2010
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