Using a pedometer or step counter
How can you get the best use out of a pedometer?
Make wearing your pedometer a habit. Put it on first thing in the
morning as you are getting dressed. Leave it on until you go to bed. Follow
these steps to get the best use out of your pedometer: Step one: Find your activity level - For the first week, go about your usual
routine. Don't change how active you are yet.
- Write down your
steps each day in a step diary. This will give you a starting record of how
active you are.
- Look over this record for the week to see where you
can add steps to your daily routine.
Step two: Set goals - Set a goal for the second week. At first, try
to add 300 to 500 steps to your day. Then work toward 2,000 more steps a day.
This adds about 1 mile, or 20 minutes of walking, to your routine.
- Increase your walking in simple ways. These suggestions can get
you started, and you can probably think of other ways. To add more steps to
your everyday activities:
- Park farther than usual from your
workplace or a store (or get off the bus or subway before your stop), and walk
the extra distance.
- Take the stairs rather than the
elevator.
- Walk a lap inside the grocery store before you start
shopping.
- Walk instead of driving for short trips. Walk to school,
work, the grocery store, a friend's house, or a restaurant for lunch.
- Record your steps each day.
Step three: Keep moving - Check how well you did from week one to week
two.
- Set a new goal for the next week.
- Work your way up
to walking at least 10,000 steps each day.
Test Your Knowledge It's best to strap on a pedometer and start adding
steps to your day right away. - True
- False
Continue to Where to go from here Return to Using a pedometer or step counter
| | Author: | Ralph Poore | Last Updated: March 5, 2008 | | Medical Review: | Adam Husney, MD - Family Medicine Richard B. Kreider, PhD, MX, DPC, FACSM, FASEP - Exercise Physiology | © 1995-2008 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.This information does not replace the advice of a doctor. Healthwise disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.
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