A pedometer counts the number of steps you take during a given time period to help you measure daily physical activity. For optimal health, individuals should have a step count of 10,000 or more per day. Both children and adults can use a pedometer to measure and boost their amount of physical activity.
Pedometer
A pedometer counts the number of steps you take while performing activities such as walking, jogging and climbing stairs. Some pedometers must be attached to your waistband, while others sit in your pocket or fanny pack. Extra features on a pedometer include calculating the distance walked or the ability to upload the data onto your computer.
Steps Per Day
Use a pedometer to count the number of steps you take per day and find your activity level classification. To create a baseline reading, use the average number of steps counted over the course of four days. A pedometer reading of less than 5,000 steps a day is considered sedentary; 5,000 to 7,499 steps a day is low active; 7,500 to 9,999 steps a day is considered somewhat active; 10,000 to 12,500 steps a day is active; and 12,500 or more steps a day is considered very active.
Moderate Intensity
Although a pedometer cannot measure your rate of speed, it can provide a guide to determine if you are working out at least at a moderate intensity. The Centers for Disease Control and Prevention recommend at least 150 minutes of moderately intense physical activity a week. According to a study conducted by the School of Exercise and Nutritional Sciences at San Diego State University and published in the May 2009 issue of the "American Journal of Preventive Medicine," walking at a moderate intensity means taking 3,000 steps in 30 minutes, or at least 100 steps per minute.
Aerobic Training
Aerobic training lowers systolic blood pressure more than pedometer-based walking programs, according to research conducted by the University of Alberta and published in 2010 in "Faculty of Physical Education and Recreation." The study involved 128 physically inactive individuals and assigned them to a six-month aerobic fitness training or pedometer-based walking program designed to expend the same amount of energy. The aerobic training group lowered systolic blood pressure by 9 percent, compared to 3 percent by the pedometer walking group.
References
- EurekAlert; Traditional Aerobic Fitness Training Trumps Pedometer-Based Walking Programs for Health Benefits; May 2010
- Mayo Clinic; Walking for Fitness? Make it Count With a Pedometer; 2011
- American College of Sports Medicine; Selecting and Effectively Using a Pedometer; 2005
- American College of Sports Medicine; ACSM Fit Society Page Editorial; Anthony Luke; 2010
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- EurekAlert; Study Shows Moderate Instensity Walking Means 100 Steps per Minute; March 2009
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