Fitness: Using a pedometer or step counter
What is a pedometer?
A pedometer is a small device that counts the number of steps you take. It is also called a step counter.
All pedometers count steps, but there are several types. Simple pedometers just count your steps. Some digital ones not only track your steps but also tell you how far you've walked in miles. Some even tell you how many calories you have burned. But these mile and calorie readings are just an estimate and may not be accurate for you.
Pedometers are most accurate for walking. They may be less accurate for running or walking uphill, because your stride changes. But over the course of a day, a pedometer gives you a good idea of how active you are.
Pedometer prices vary. Those with several features can cost $20 or more. You can buy them at most sporting goods stores or on the Internet. Look for one that is built to last, is easy to read, and comes with a clip or a strap to attach to your waistband or belt. Make sure that it is comfortable.
Before you use your pedometer, you will need to set it. The following tips may help:
- Make sure that your pedometer is secure on your waistband or belt. Usually a pedometer needs to be worn upright to work well. If it is tilted, or if it does not fit snugly on your body, the results may not be accurate.
- Try wearing the pedometer in different places on your waist to find where it gives you the most accurate step count. It may be most accurate if you wear it on your side above your hip or directly above your knee. Test your pedometer by walking 50 steps. If it is off by more than a few steps, put it at a different place on your waist and try again.
- If you have the type of pedometer that converts the number of steps into distance, you will have to set your step length. Follow the instructions on your pedometer, or try using this water method to help measure your steps:
- Pour a small puddle of water on the sidewalk, and step into it to get the bottom of your shoes wet.
- Step onto a dry part of the sidewalk, and walk a few steps at your normal pace.
- Use a tape measure to find the distance between the wet heel prints of your right and left feet. This is your step length.
- Remember that the pedometer will be most accurate when you walk at the same pace that you used to measure your step length.
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| Author: | Debby Golonka, MPH | Last Updated: August 26, 2008 |
| Medical Review: | Kathleen Romito, MD - Family Medicine Heather Chambliss, PhD - Exercise Science/Weight Management | |
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