A pedometer is a useful tool for counting the steps you take throughout the day, allowing you to see just how active you are. As you wear it, you may even find yourself making decisions that force you to take more steps, such as parking a little farther away or taking the stairs instead of an elevator. To effectively use your pedometer for fitness or weight loss, you'll need to understand what the readout means and how far you are walking each day.
Steps-to-Miles Conversion
On a pedometer, 2,000 steps roughly equals one mile when walking, Texas Christian University reports. Using that figure, 6,000 steps amounts to three miles walked. When running, 4,000 steps is roughly equivalent to one mile. However, the exact distance of 6,000 steps depends on how you walk.
10,000 Steps
The U.S. government recommends all Americans walk 10,000 steps per day, or five miles. Most people only take between 900 and 3,000 steps a day, so to reach the desired 10,000 steps you'll need to take a walk for exercise, reports Shape Up America! If you've recently started walking more to increase your daily steps, you should start slowly to prevent injuries or getting burned out.
Pedometer Use
To get the most accurate daily step counts, you'll need to put your pedometer on as soon as yo get up in the morning and wear it until bedtime, advises the University of California-San Diego. If you change clothes throughout the day, be sure to switch your pedometer too. And be sure to read through the pedometer manufacturer's directions so you understand the best location to place the device for the most accurate readings. In general, a pedometer should be worn near the hipbone. If you think your device gives inaccurate readings, try adjusting it to see if it improves.
Activity Conversions
Even if you don't walk very much, many of the other physical activities you engage in help you meet your daily activity goals and can be converted to pedometer steps. For example, swimming one mile equates to 4,000 steps, while a three-mile bike ride equals 2,000 steps, TCU reports. If you use a stair-climbing machine, it will not accurately count your steps. Instead, wear your pedometer and double the total completed during your workout.
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