One of the most important components in weight loss is your regular daily activity level, according to the American College of Sports Medicine. Research conducted by Dr. Dixie Thompson and colleagues, published in ACSM's research journal "Medicine and Science in Sports and Exercise" in 2004, concluded that setting a daily step goal of 10,000 accumulated steps was better at motivating individuals and improving activity levels than a 30-minute walking recommendation. Step counts were determined by the use of a pedometer, which tracks each step you take. This 10,000-step recommendation is a great starting point for trying to induce weight loss; however, each person is different and you may need to accumulate more or less depending on your weight and nutrition habits.
Types of Pedometers
There are two classifications of pedometers that you can use to gauge the amount of steps you take each day. The spring-lever version makes a click with each step. It does this by moving when your hips move vertically, or with each stride of a step. The other type of pedometer is an accelerometer. An accelerometer is a spatially oriented device that recognizes movement within certain directions. This allows the pedometer to filter out non-step-related activities or gauge your moving speed. While the accelerometer version is more accurate, the spring-lever version is typically cheaper and sufficient for day-to-day use.
Using a Pedometer
Although there are different types of pedometers, most are operated in the same manner. First, reset the pedometer to ensure the step count reads zero. Place the clip or belt of the pedometer around or on your waist so that the pedometer is on your right side at hip height. Now you can walk freely throughout the day and have the pedometer track your step count. At the end of the day, make sure to record the number of steps you have taken so that you can see if you are meeting your step goals.
Distance and Calories
Shape Up America, a nonprofit, educational organization, states that 10,000 steps is equal to about five miles of walking; however, this is based on an average height and walking gait. Two thousand steps is approximately one mile, and the U.S. Department of Agriculture states that walking one mile is equal to burning about 100 calories. If you meet the 10,000 steps daily recommended requirement, you are burning an additional 500 calories per day. If you meet this target everyday for a week, you will have burned 3,500 calories, which is equivalent to one pound.
Considerations
Walking may not be a suitable form of exercise if you have knee, ankle or hip dysfunction or experience pain in those areas when performing weight-bearing activities such as walking or running. The American College of Sports Medicine recommends that in addition to keeping active by meeting the 10,000 steps per day goal, you should also perform resistance training two days per week. You should also note that weight loss while using the pedometer and meeting the step requirement will not work if you are not eating a balanced and healthy diet.
References
- "Medicine & Science in Sports & Exercise"; Comparison of Walking Recommendations in Previously Inactive Women; Dixie Thompson, Carolyn Albright, Cherilyn Hultquist; April 2005
- American College of Sports Medicine: Pedometer-Based Walking Programs Can Help Achieve Physical Activity Recommendations; January 2004
- American College of Sports Medicine: Selecting and Effectively Choosing a Pedometer
- Shape Up America: 10,000 Steps
- United States Department of Agriculture: Physical Activity Tool
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