Pedometers are small, easy-to-use mechanical devices worn at the waist and used to count the number of steps you take, whether walking or running. According to the American College of Sports Medicine, pedometers are a good way to motivate yourself by helping you set goals. A systematic review of 26 pedometer studies in the November 2007 issue of the "Journal of the American Medical Association" showed that people who wore a pedometer increased their physical activity by 27 percent over baseline. The accuracy of pedometers, however, depends on their proper placement on your body.
Step 1
Attach the pedometer to your belt or waistband on your dominant leg. It should be located midway between the front of your thigh and the outside of your hip.
Step 2
Keep the pedometer in continuous contact with your body during movement. If wearing a belt-less dress the pedometer can be attached to your underwear.
Step 3
Strap the pedometer's leash, if it has one, around your belt or belt loop. This will help to keep the pedometer in its proper position.
Step 4
Keep the pedometer vertical, level and secure. Attaching to clothing or a loose waistband will greatly reduce the accuracy of your step count.
Tips and Warnings
- To test your pedometer, reset it to zero and take 20 steps at your usual walking pace. Check to see how close the pedometer count is. A difference of 10 percent is acceptable, so the pedometer should read between 18 and 22 steps. If the difference is more than this, reposition and try the test again. If your pedometer consistently fails this test, look for a different model. If you have a large stomach that hangs over your waistline, you can attach the pedometer at the side of your body in line with your shoulder.
- Be sure to regularly recheck the positioning of your pedometer, particularly after bending or twisting movements. A loose or misaligned pedometer will significantly underestimate the number of steps you take.
References
- American College of Sports Medicine: Selecting and Effectively Using a Pedometer
- "Journal of the American Medical Association"; Using Pedometers to Increase Physical Activity and Improve Health: A Systematic Review; D.M. Bravata, et al.; November 2007
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