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The Benefits of Wearing a Pedometer by Krista Leake PT, DPT, ATC
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10,000. Sound like a lot? This number is the often the preset goal for one of the most underrated forms of exercise: walking. Pedometers have grown to be more popular over the years especially as new technology emerges and many smart devices are able to count your steps for you. Pedometer Benefits. The single, most important benefit of wearing
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a pedometer lies in the fact that it is a great motivational tool for promoting physical activity and fitness awareness. A 2007 summary of 26 studies by Stanford researchers published in The Journal of the American Medical Association, found that walkers using pedometers completed about 2,000 more steps daily than walkers who did not use a pedometer. The pedometer users experienced a 27% increase in overall physical activity level. In addition, studies have shown that those who track their steps with a pedometer are associated with increased physical activity, weight loss, and better blood pressure than those who don’t track their steps and walking at a pace of 3 mph counts as moderate intensity exercise! Walking is one of the easiest ways to get exercise. If you’re in a non-walking rut, wearing a pedometer might be one of the least expensive and most effective ways to climb out of it! Like a lot of exercise programs the positive effect of using a pedometer can diminish over time, but having an activity goal combined with the use of a pedometer is an important factor in keeping that from occurring. Setting a goal and using a pedometer are a winning combination that can help you stay motivated. A well-known common goal is 10,000 steps a day (or about 5 miles) which may seem daunting. However, if you figure that the majority of us usually take 6000 to 7000 steps a day then you can see 10,000 steps becomes easily reachable with a little extra time and effort. How to Get Started. The best way to get started is to set yourself up for success. These are some tips: • Find a walking buddy, or buddies! It’s always easier to be active when you have someone who is willing to work towards a same goal • Walk up and down stairs/hills. Walking on an incline/decline burns more calories • Set a reminder. Create an alarm every hour reminding you to take a brisk walk Pedometers have a lot going for them. They are small, unobtrusive, easy to use and relatively inexpensive. Age makes no difference in who can wear them nor does the level of activity of the user. Young or old, sedentary or fitness buff, pedometers can be everyone’s best walking buddy. Combine pedometer use with a set daily goal and you’re on your way to a healthy, active life. • Start with a lower step count, it doesn’t have to be 10,000 • Have a goal: aim to increase your step count by 200 steps everyday
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