1. Every Step Counts
You wear a pedometer on your belt or waistband to record the steps you take. This small device comes in different models with varying operational mechanisms, but all respond to your body's movement in order to register step-counts. If walking is part of your fitness program, a pedometer will help track physical activity and set exercise goals. Pedometers are readily available online and in retail settings.
2. Think High-Tech
Most pedometers use either a spring-loaded lever that moves when you move to record steps, or a piezoelectric mechanism that generates a small electric charge in response to movement. A piezoelectric pedometer is more sensitive and records steps even when it is tilted forward or sideways, but the spring-lever models need to stay in an upright position to record accurately. Spring-lever models may also wear out after a few months because the spring stretches and the pedometer becomes less accurate. Piezoelectric pedometers go through batteries more quickly.
3. Compare and Choose Options
Consider mechanism type, features and wear-ability when you shop for a pedometer. You'll pay $20 to $50 for one with everything you need. Optional features include calorie counters, distance estimators, talking features for the hearing impaired and heart rate monitors. Researchers comparing pedometers found that these functions are often not very accurate and may just increase the pedometer's cost. A safety strap that keeps the pedometer from crashing to the floor if it comes unclipped is a useful addition. Certain models allow you to upload software, which helps you set walking goals and track your progress, to your computer.
4. Set Goals to See Progress
A pedometer records your steps while running or walking, whether you are on a treadmill, track, at the mall or strolling around the block. It won't register exercise that doesn't involve stepping, like swimming or biking. According to physical activity researchers, 10,000 steps per day is the optimal number for general fitness and disease prevention, but more steps may be necessary for weight loss. Including a round of 3,000 continuous brisk steps in your daily step-count promotes aerobic fitness.
5. Walk to Better Health
A pedometer serves as a motivational tool for people starting a walking program. Walking promotes weight loss, improves cardiovascular fitness, lowers blood pressure and blood sugar and decreases the risk of chronic disease. When you start a walking program be sure to start slow and progress gradually. Once you get a pedometer, wear it for a week of normal activity to establish your baseline and then set weekly step-count goals.
Member Comments