The pedometer is a portable device that measures a person’s physical activity level throughout the day. Pedometers can be used as a motivational tool. Proper placement includes wearing the pedometer around the waistband so that it is located over the knee joint or in line with the seam of the person’s pants. The pedometer must be placed in a position that allows it to be vertically aligned and parallel to the ground or the floor.
Though they are designed to be worn at the waist, they can also be worn in other locations, such as the arm, ankle or on a shoe. The pedometer can be worn on top of or underneath clothing. If it is worn on the arm or wrist, attach it to a piece of clothing to prevent irritation from the pedometer or arm band. Place some type of identification on the pedometer, such as your name, in case it is lost.
The critical element is that it be worn in the same location regularly to track functional activity, such as transportation to and from work or school, activity expended during the day, as well as structured fitness activities. Once the pedometer is in place, snap the case shut to obtain accurate readings and to keep it out of the way.
General recommendations include reaching 10,000 steps per day, which may not be the ideal goal for an individual beginning a physical activity program, or for individuals with a disability or mobility impairment. Start by attaching the pedometer in the morning and wear it all day. At the end of the day, record the steps.
How active are you?
(2,000 steps = 1 mile)
| Steps per day | Activity Rating |
| Less than 5000 | Inactive/Sedentary |
| 5000-7,499 | Low Active |
| 7,500-9,999 | Somewhat Active |
| 10,000-12,500 | Active |
| More than 12,500 | Highly Active |
Research has proven that pedometers help people walk an additional mile each day, but only if they logged their steps. The analysis completed at Stanford University found that increasing physical activity depended on setting a goal and keeping a diary of the number of steps walked each day. The report appeared in the Journal of the American Medical Association.
The research showed that pedometer users increased their physical activity by about 27 percent, walking about 1 mile more a day than they did before they started their step-counting routines. On average, in addition to losing weight, the volunteers’ blood pressure dropped enough to lower their risk for stroke and heart disease.
Keeping a step diary was key: Those who didn’t do that showed no significant increase in walking. Pedometer users who didn’t have a step goal also failed to increase their physical activity.
Tips to increase your daily step total:
- Walk during TV commercial breaks.
- Take the dog for an extra walk.
- Park farther from the shop/supermarket and walk the rest.
- Take a 10-minute break during the week day to walk.
- Walk or wheel around the block after a meal (lunch or dinner).
- Stand up and sit down, or perform seated push-ups during t.v. commercials.
- Complete leg lifts, or perform arm circles while speaking on the telephone.
- Perform an extra lap at the grocery, department, or pharmacy store.
- Do some type of physical activity to pass the time while waiting for a friend, or for a service.