A pedometer is a device about the size of a pager. It is clipped to your waistband or belt and measures each step you take. The distance you should walk using a pedometer is dependent on your fitness goals. It has been found people who use a pedometer tend to do more physical activity. Check with your doctor before starting an exercise routine.
Why Wear A Pedometer?
When you wear a pedometer, you'll be able to better judge the number of steps you take throughout the day. It will also help you judge the level of your physical activity and will be a tool to motivate you toward your goals. According to Reuters News, a Stanford University study revealed that people who wore a pedometer took more than 2,000 extra steps each day. A pedometer also helps to decrease a person's body mass index and helps to lower blood pressure.
How to Properly Wear A Pedometer
When wearing your pedometer clipped to a belt or waistband, make sure it is level so you get an accurate reading. Also, clip it close to where your hip bone sticks out. You can wear a pedometer on either side of your waist. Put it on when you first wake up and leave it on until you go to bed at night.
10,000 Steps A Day
The first few days you wear a pedometer, keep track of how many steps you walk. This will be your baseline step count. Each day, try to add more steps. The Texas AgriLife Extension Service states most apparently healthy, but originally sedentary, adults can safely add about one additional mile of walking the first week of a pedometer-tracked walking routine. The U.S. Surgeon General recommends people do a minimum of 30 minutes of physical activity on most days. This is roughly the equivalent of 10,000 steps, or about five miles.
Adding Steps As A Goal
Adding more steps to your routine will further improve your health. Some simple changes in your routine can help add more steps to your daily step count. Park your car farther from the door of your destination. Take the stairs instead of an elevator.
Weight Loss and Aerobic Fitness
If your goal is to lose weight and keep it off, you'll need to walk 12,000 to 15,000 steps per day. To enhance the effectiveness of the steps you take, increase the intensity of the activity in which you participate. This will help you improve your aerobic fitness.
Choosing A Pedometer
When choosing a pedometer, make sure it's easy to use. A basic model may be right if you only need it to count steps. If you want your pedometer to track other measurements, such as distance, a more expensive model may be best. Choose a pedometer that has a sturdy clip that attaches easily to the type of clothing you often wear. Make sure it is comfortable. Also, make sure the pedometer you choose has a display that can be easily read.
References
- University of Arizona Cooperative Extension: Pedometer and New Techonology--Cell Phone and Google Maps
- City of Azusa, California recreation and Family Services: Zero to 60 in 12 Weeks
- Reuters: It Pays to Count--Pedometer Study Finds
- Texas A&M AgriLife Extension: Pedometers--Motivating Fitness
- Walking for Fitness? Make It Count With A Pedometer
- The Journal of the American Medical Association: Using Pedometers to Increase Physical Activity and Improve Health
Member Comments