Fitness: 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.