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Pedometer How To - Starting to Walk with a
Pedometer
A pedometer is a neat little gadget that will help
you track how much walking you have done in a day. It can be a
helpful tool in getting into and sticking with an exercise schedule.
Let’s take a look at how you can use a pedometer to get into shape.
Why should I walk?
Walking is one of the easiest forms of exercise to get into. You
don’t need any special equipment, just a pair of comfortable shoes.
There are no new techniques to learn, since you already know how to
walk. Walking is a very low impact activity, that doesn’t put much
stress on your joints. You can start out at any pace that is
comfortable to you and walk for as long as you’d like. Over time you
will gradually increase the intensity of your walking workout by
walking for longer periods of time, increasing the speed as well as
the incline you walk at.
What should I keep in mind when purchasing a pedometer?
You can spend anywhere from $10 - $100 and more for a pedometer. A
basic model will work just fine, as long as it tracks your steps
accurately. Basic models may only give you the number of steps you
walked, while more advanced models will also calculate the distance
walked, calories burnt and usually also keep track of several days
worth of walking. Some even come with some tracking software you can
use on your computer. It will be up to you to decide how many bells
and whistles you would like on your pedometer.
How do I wear the pedometer properly?
There are two ways to wear a pedometer that have been working well
for me and have given me very accurate results. The first is to wear
the pedometer on your belt or directly on your waistband right over
your front pocket. The pedometer should be in line with your foot.
The second option is to clip the pedometer to the top of your shoe.
On the side, right below my ankle is the most comfortable position
for me.
Some people also get good results by carrying the pedometer in their
back pocket or clipping it to their waistband on their side. Try
something that seems comfortable to you and walk 100 steps. If your
count and the pedometers count are within 5 steps of each other,
you’re in good shape.
How do I get started?
Establish a base figure of how many steps a day you take right now
on average. To do this, wear your pedometer each day for a week and
record your daily steps. Calculate your daily average by adding up
all the steps you walked for the week and dividing the number by 7.
Now that you have a base figure to start with, let’s see how you can
increase the steps you take each day.
How should I increase my steps?
Increase the amount of steps you take by adding 1000 – 2000 extra
steps per week until you reach 10,000 steps if you are trying to
stay fit and healthy or 12,000 if you are trying to loose weight.
2000 extra steps may seem like a lot at first glance, but you can
spread them out over the course of the day. Park a little further
away while running errands or when you go to work. Take a quick
stroll during your lunch break or walk around the block with your
spouse in the evening. Chase your kids around the yard. Once you get
started, you will find all sorts of creative ways to get a few more
steps in here and there.
Now what?
Once you have worked your way up to your target steps, stick with
it. Of course there will be days when you can’t walk 10,000 steps,
but do your best to average 10,000 a day during the week. If you
didn’t walk much during the week, go for a hike on the weekend.
Pretty soon walking will become a habit for you and you will miss
your daily walk when you can’t work it in.
See
Pedometer Product Recommendations for some of our favorite
pedometers.
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