Wearing a pedometer may help you meet your weight loss goals. Weighing the right amount for your height and bone structure is beneficial to you, both in terms of your appearance and your health. When you wear or carry a pedometer, you can instantly see how active you are throughout your day. Plan to wear your pedometer every day so you can monitor your activity level and lose weight by becoming more active.
Features
Pedometers range from the extremely simple step-counters to the more complex models. All pedometers count the number of steps you take, and some do much more. When walking for weight loss, choose a pedometer that you can either attach to your waistband or put in a purse or pocket. The advantage to this type is that you can count your steps without other people seeing the pedometer on your waistband. Some calculate mileage walked, have a built-in memory and can be attached to your computer to keep a permanent record of your step progress.
Benefits
When losing weight, the more active you are, the more calories you burn and the more weight you can lose. A study published in the Wisconsin Medical Journal found that wearing a pedometer led to a better awareness of daily movement and caused participants to increase their activity level. When you wear a pedometer and become aware of your steps throughout the day, you may find yourself consciously becoming more active. As you lose weight through walking more steps every day, you will lower your risk of obesity-related illnesses, such as type 2 diabetes.
Step Goals
A publication from the Harvard Medical School recommends setting goals for yourself as a way of staying accountable and motivated. Initially, aim for 6,000 steps a day, with the intent of increasing your number of steps to 10,000 per day. The average person uses 2,000 steps for one mile, so by walking 10,000 steps, you will have traveled approximately five miles. When setting goals, find a journal and begin keeping a diary of your progress.
Time Required
The time required to set up your pedometer as part of your weight loss program varies depending on the features of your pedometer and your familiarity with programming electronic devices. Plan on spending time reading through the manual before you program your pedometer. Once you have it programmed, wear or carry the pedometer for three to four days. These initial days of monitoring will help you understand how many steps you are currently taking, and how many more steps you need to take to meet your goals.
Long-Term Success
The Journal of the American Medical Association published a study that showed "that the use of a pedometer is associated with significant increases in physical activity and significant decreases in body mass index and blood pressure." The consistent exercise and calories burned while using a pedometer will help you achieve your weight loss goals and then maintain your healthy weight. Using a pedometer to lose weight may also give you confidence in your fitness ability and give you the courage to try some new forms of activity.
References
- Texas Cooperative Extension: Pedometers--An Easy Way to Count Your Steps
- PubMed: Is Knowing Enough? Increasing Physical Activity by Wearing a Pedometer
- Harvard Health Publications: Counting Every Step You Take
- The Walking Site: 10,000 Steps a Day
- Journal of the American Medical Association: Using Pedometers to Increase Physical Activity and Improve Health
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