Walking is one of the most inexpensive and effective ways to stay fit and active, and using a pedometer can help you set and reach walking goals. Pedometers -- also called "step counters" -- basically count the number of steps you take while you're wearing the device. Although pedometers have many benefits, they don't necessarily give you an accurate measurement of the actual distance that you walk.
Steps Per Mile
Pedometers simply track the number of steps you take, not the distance that you cover while walking, explains the University of Michigan Health System. Pedometers can also track any step-like movements, such as running, stair climbing and cross-country skiing. Some pedometers can do more than simply counting steps, and may also track the time spent walking or performing an activity and the distance walked, MayoClinic.com notes. Some even calculate an estimate of the calories your burn while performing the activity. If your pedometer doesn't estimate distance, you can calculate the number of miles walked since about 2,000 steps equal 1 mile.
Considerations
The estimate that about 2,000 steps equals a distance of 1 mile is based on a moderate or brisk walk, MayoClinic.com explains. Keep in mind that the number of steps in 1 mile can vary widely depending on many factors, such as the length of your stride and your walking pace. The faster you walk, the more distance you cover in the same amount of time, which could alter the pedometer's measurement of steps per mile, says the University of Pittsburgh Medical Center.
Benefits
Nevertheless, using a pedometer is helpful for most people because it can remind you to walk more, says the University of Michigan Health System. Using a pedometer can also help you to set goals for taking more steps per day, increasing your physical activity and adding fun and interest to your exercise routine. Walking in itself is an excellent type of exercise, helping you to burn calories, lose weight, improve your cholesterol profile and lower your blood pressure, notes the University of Pittsburgh Medical Center. Walking also helps reduce your risks for osteoporosis, some types of cancer and heart disease. If you have arthritis, walking can ease your pain and discomfort while helping you to lose weight, which further helps in treating osteoarthritis. Another significant benefit of regular walking is that the exercise requires only a pair of comfortable shoes and no other expenses or equipment.
Setting Goals
You can increase goals with your pedometer, raising your target number of steps per day every week or month. Setting these goals increases your fitness and physical activity levels while improving your overall health. Basic pedometers are inexpensive, but they offer you a tool to keep track of how far you walk every day -- either through regular daily tasks or planned walking sessions, says the University of Pittsburgh Medical Center. Wear the pedometer throughout the day for three consecutive days simply performing routine daily activities to establish a baseline of steps, MayoClinic.com advises. Then, use the number of steps per day that you normally take to calculate short-term goals. For example, if you normally take about 1,500 steps per day doing normal activities, you can set a short-term goal of adding another 500 to 1,000 steps so that you take 2,000 to 2,500 steps each day. In another few weeks, you might add another 500 steps to your daily goal.
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