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Pedometers & Daily Walking Guidelines

Walking is a great form of exercise for keeping the heart and circulatory system healthy as well as keeping weight under control. If you are interested in starting a walking program to increase your fitness level or lose weight, a good way to go about doing it is to use a pedometer.

  1. Definition

    • A pedometer is a small, portable piece of equipment that tracks the number of steps taken by the person wearing it. A pedometer is usually worn at the waist, but it is also effective if worn on the ankle or arm. Although pedometers can sometimes pick up other movements as footsteps, they are usually pretty accurate at tracking steps. Anyone looking for a healthy way to increase their fitness level or shed some pounds may find that a pedometer is a economical way to gain motivation and keep track of their progress.

    Baseline Steps

    • If you decide to invest in a pedometer, the first thing you will need to do is establish your baseline steps, which means the number of steps you usually take in one day. To do this, you will need to wear your pedometer all day for three consecutive days. At the end of each day, write down the number of steps you have taken. After three days, add the number of steps together from all three days and divide by three. This gives you the average number of steps you normally take in a day. This baseline number will be helpful when it comes time to set your fitness goals.

    Setting Goals

    • Once you have established your baseline steps, you can begin setting goals for yourself. The "10,000 Steps" program is a recommendation for a healthy level of daily physical exercise. Keep in mind, 10,000 steps a day is just a recommendation. It would be unwise for a person who lives a sedentary life to suddenly jump into a 10,000 step-per-day walking program. Instead, try setting small short-term goals that will eventually lead up to your long-term goal. For instance, if you walk 3,500 steps a day at baseline and your goal is to walk 10,000 steps per day, start by increasing your steps in increments of 1,000.

      Some ways to build up toward your desired goal, according to thewalkingsite.com (see the link in Resources), include using the stairs instead of the elevator, parking farther away from the store and taking your dog on frequent walks.

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