A pedometer is a small gadget that counts the number of steps you take. Use it while walking, jogging and running. The pedometer cannot count steps while you are cycling, rowing or doing other exercises that do not involve movements made by your feet making contact with a surface. Pedometers can help motivate you to increase your daily activity, which helps you burn more calories and facilitate weight loss.
Accuracy
Some pedometers have features to calculate the distance covered and the number of calories you burn. You might be wondering about the accuracy of these readings and for good reason. According to information from Guy Le Masurier, Ph.D. with the American Council on Exercise, pedometers are most accurate for counting steps, distance, and calories -- in that order. Your pedometer is the most inaccurate when you walk very slowly, because the mechanism that detects your steps is not sensitive enough to record them. For the most accurate readings, wear your pedometer above your right knee.
Benefits of Pedometer Use
Following a pedometer-based exercise program increases the distance you walk according to a scientific review by Stanford University in California and published in the November 2007 issue of the "Journal of the American Medical Association." The data shows that pedometer walking programs with goals related to the number of steps taken resulted in participants taking about 2,500 more steps than programs without pedometers.
10,000 Steps
Many people strive to take 10,000 steps a day. This number comes from a Japanese fitness slogan and has gained popularity here in the United States. Ten thousand steps a day translates into just under 5 miles and takes about 90 minutes to complete according to information Mayo Clinic. Thus, if a person weighing 160 lbs walks at 2 mph for 90 minutes, she burns about 275 calories. If she weighs 200 lbs, she burns about 519 calories. Walking at 3.5 mph, a 160-lb person burns about 415 calories, and if she weighs 200 lbs, she burns about 519 calories.
Considerations
Take a few things into consideration before selecting a pedometer. First of all, not all pedometers offer features that count calories and distance. Attach the pedometer to your body exactly as instructed in the product's directions for the most accurate results. Look for a model that is easy for you to use and see the display. Use a pedometer with a clip that is sufficiently durable for the type of exercise you do.
References
- ASCM Fit Society Page; Walkee Talkee: Answers to Pedometer FAQs; Guy Le Masurier, Ph.D.; 2005
- Mayo Clinic; Exercise for Weight Loss: Calories Burned in One Hour; 2009
- Mayo Clinic; Walking for Fitness: Making it Count with a Pedometer; 2011
- EurekAlert!: Use of Pedometer Associated with Increased Physical Activity, Decreased Blood Pressure and Weight; 2007
- American College of Sports Medicine; Selecting and Effectively Using a Pedometer; 2005
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