Walking programs are a safe and effective way to increase your physical fitness. When starting a walking program, it helps to have a goal and know how far you need to walk each day. The average person takes 2,000 steps to walk a mile. This can vary depending on your stride length, but a pedometer can be a good way to measure this distance and encourage you to walk farther.
Description
Pedometers are a small, inexpensive device that measure the number of steps you take. The word "pedometer" comes from the Latin words "ped," which means walk, and "meter," which means measure. They are designed for people of all ages to monitor physical activity. You simply attach it to your waistband, set your normal stride length, and it senses your movement.
Types
There are a number of types of pedometers available. Some simply count steps, while others count calories burned, distance covered and pulse rates. If you are just beginning a walking program and want a simple tool to count steps, start with a basic model. If you find that you enjoy it and want additional features, you can upgrade to a more complex version later.
Effects
A pedometer can help you monitor daily activity and be a good incentive to walk more. It accurately tracks your movement so you know exactly how many steps you walked, not just what you think you did.
According to the Journal of American Medicine, people who begin a walking program get a better result by using a pedometer. Study author Dr. Dena M. Bravata reported, "People who use pedometers increase their physical activity by about 2,000 steps a day, about a mile." "They also seem to lower their blood pressure more and lose more weight."
Benefits
A regular exercise program, including walking, will positively affect your health. Results can include reduced blood pressure and weight loss, as well as increased energy, mobility, cardiovascular fitness and muscular strength. Pedometers can help with this because they can motivate you to walk farther and track daily mileage to ensure you get the exercise you need.
Workout Suggestions
The USDA recommends a minimum of 30 minutes of exercise daily. You can use a pedometer to help meet that goal. For example, if your average pace is 20 minutes per mile, that equals approximately 2,000 steps. To achieve 30 minutes of exercise, you would walk 3,000 steps. Some pedometers come with a step count card so you can set goals and record your activity each day.
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