Pedometers: Stepping up your health

A pedometer is an inexpensive and easy-to-use device that counts the number of steps you take. It can be a great motivating tool, helping you to increase your activity, track your progress and reach your goals. A pedometer can show you that even small steps can move you toward better health.

A simple design is all you need

A pedometer detects body motion and counts your footsteps. The number of steps you take appear on a small screen.

When choosing a pedometer, make sure it's simple to use and easy to read. Although many pedometers have extra features, such as displaying calories burned and the distance walked or run, you may want to begin by using its primary feature — counting steps.

A pedometer is usually worn clipped to your belt or on the waist of your slacks or skirt, in line with the center of your knee.

Pedometers generally cost about $20 to $30 and can be found online and at most retail and fitness stores. When choosing a pedometer:

• Look for a display monitor that can be read in different types of lighting, especially if you plan to wear the pedometer both indoors and outdoors.
• Make sure it's comfortable to wear. Choose one that's lightweight and fits on the clothing you usually wear.
• Select one with a sturdy clip and a security strap so that you won't lose it.

Keep in mind that a pedometer may record other movements you make — not just walking — as steps taken, making the total number of steps at the end of the day a bit high. If you're only interested in counting steps taken, you may need to turn your pedometer off when you're not walking.

Reach your goals

A pedometer can help you increase your level of activity by:

• Continually keeping track of the number of steps you take
• Giving you instant feedback on your activity level
• Reminding you that you need to keep moving
• Helping you keep track of how far you're walking

To attain your goals:

Establish your baseline steps
To get started, determine the average number of steps you take each day. Put your pedometer on first thing in the morning and wear it the rest of the day. Use it to count the number of steps you take each day for three days. Add your total number of steps for each of the three days together and divide that total number by three. This gives you a baseline from which to start setting short- and long-term goals.

Set short- and long-term goals
Achieving small goals along the way can help motivate you and keep you walking. For example, your first short-term goal might be to double your baseline steps. Your long-term goal might be to walk 10,000 steps each day — the amount recommended by the President's Council on Physical Fitness and Sports. Another long-term goal might be to walk for 30 minutes, which equals about 4,000 steps, on five or more days of the week.

Gradually increase your steps
Start by adding 200 to 1,000 steps a day to your baseline, depending on your level of fitness and your energy level. If you're just starting a walking program and have been inactive, consider increasing your baseline by 10 percent each week for a more gradual increase.

Gradually work your way up to your short- or long-term goals by looking for opportunities to walk short distances at home or at work. The more steps you can "accumulate" throughout the day, the better.

One step at a time

Although a goal of 10,000 steps — roughly about five miles — is often recommended, this number may be too high if you're just starting a walking program. For the greatest success, use your pedometer to set and track attainable goals based on your level of physical fitness.

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