Using a pedometer as part of your fitness routine can help you track how many steps you walk each day. Walking for exercise may lower blood pressure, maintain healthy bones and joints and reduce your risk of dying from coronary heart disease, according to the National Center for Chronic Disease Prevention and Health Promotion (NCCDPHP). While pedometers may offer a range of features, including calorie counters and speed monitors, the most important function of any pedometer is to accurately record steps walked.
Step 1
Determine the length of your step by marking the area behind your right heel. After you walk 10 steps, mark the area behind your right heel again. Measure the distance between marks with a tape measure and divide by 10 to find your step length. Enter this information into the pedometer following the instructions that came with the device.
Step 2
Attach the pedometer to the waistband of your pants or undergarments. If your clothing doesn't have a waistband, attach the pedometer to a belt or a length of elastic placed around your waist. If you don't want to wear a belt, try using a safety pin to secure the pedometer to your clothing.
Step 3
Position the pedometer so that it lines up with the center of the kneecap, making sure that the device is always parallel to the ground. If the pedometer is not in a parallel position, it may not accurately record your steps.
Step 4
Set the step counter to zero before you begin walking each day. Press the start button when you are ready to begin walking. Each step you take will be recorded until you press the stop button.
Step 5
Place the pedometer on your nightstand before going to bed. When you wake up the next morning, you can immediately begin counting your steps.
Tips and Warnings
- Keep a walking log to track your progress. Determine a walking goal and add 200 to 500 steps to your routine every day until you reach that goal. The pedometer display will become dimmer when the batteries are weak. Remove the back cover of the pedometer and replace the batteries when you notice that the display has dimmed. Keep extra batteries on hand so that you will never be without your pedometer. The pedometer can only record your steps if you wear it, rather than placing it in a pocket. The pedometer works by measuring the motion of your leg and hip and you must place it above the leg and horizontal to the ground for it to operate accurately.
- The pedometer works best when you walk on flat surfaces. Steps taken on hills or stairs may not be recorded accurately.
Things You'll Need
- Tape measure
- Belt or piece of elastic
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