The pedometer is a device as small or smaller than a pager that attaches to the belt or waistband. It is designed primarily to count steps. There are two basic types of pedometers, some of which can provide a range of measures relating to health and fitness. Which pedometer you ultimately choose will depend on your specific fitness goals, what you want to measure and what you want to achieve.
Step-Counting Pedometers
Choose this type if you only want to know how many daily steps you have taken. These pedometers use a simple spring mechanism that records the up and down movement of your hip each time you take a step, and displays your total on an easy to read LED screen. As of August 2010, the cost of these devices ranges up to about $50.
Piezzo-Electric Pedometers
Select this type if you want more than a simple step count. Also called an accelerometer, these pedometers use a simple strain gauge that reacts to the initiation and speed of movement in any direction. The data from some of these devices can also be downloaded to a computer to store, analyze and record a variety of results. Costs are much more expensive, reaching $500 or more for the more sophisticated models.
Using Your Pedometer
Position your pedometer securely, particularly if you have a step pedometer. This will be essential for an accurate step count. You should wear it at the waist midway between the vertical midline of the thigh and the outside of the hip. Attach your pedometer securely to a belt, belt loop or waist band. Use a safety strap to keep the pedometer from becoming detached and hitting the ground. Record your total at the end of each day and recalibrate the pedometer before the next use.
Calibrating Your Pedometer
Reset your pedometer to zero and take 50 steps at your usual walking pace. At the end of your walk, the pedometer should read within 10 percent of your total steps, that is, between 45 and 50 steps. If you get a number outside that range, reposition the pedometer and try again. If your pedometer repeatedly fails this test, it is time to look for another model.
Step Totals
Walking 10,00 steps per day is the standard recommendation. However according to Dr. Catrine Tudor-Locke, this total is unreasonably high for sedentary persons or those with chronic disease. It may be too low for children. She has identified a more individualized set of daily step totals that range from less than 5,000 steps per day, which she terms "sedentary," to more than 12,500 steps per day, or "highly active."
Beyond Steps
Measure more than just steps with the more sophisticated pedometers. Optional features include calorie counters, distance estimators, talking features for the hearing impaired and heart rate monitors. However, these functions are often not very accurate, increase the pedometer's cost, and reduce battery life.
Limitations
Counting steps is not possible during activities such as cycling, rowing, upper body exercise and swimming. Also, accelerometers will not distinguish intensity between level vs. hilly ground. Some pedometers will also erroneously record "steps" when you're bending to tie your shoes, or road bumps incurred while riding in a car or on a bicycle. Unless the pedometer is in continuous contact with your body, it will significantly underestimate your step totals.
References
- Pedometers.com: The Anatomy of a Pedometer
- "Manpo-Kei: The Art and Science of Step Counting"; C. Tudor-Locke; 2003
- "Sports Medicine. How many steps/day are enough? Preliminary pedometer indices for public health"; C. Tudor-Locke and D.R. Bassett Jr.; January 2004
- American College of Sports Medicine Brochures: Selecting and Effectively Using a Pedometer
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