Walking for fitness? Make it count with a pedometer

Counting your steps with a pedometer can motivate you to keep walking. Here's what to look for in a pedometer and how to set your walking goals.

Walking paves the way to fitness. But are you taking enough steps? Use a pedometer to find out.

A pedometer is an inexpensive device that tallies your steps — whether you're fitness walking or simply going about your daily activities. A pedometer can be a powerful reminder that every step counts on the path toward better health.

Choosing a pedometer

Pedometers can be found online and at most retail and fitness stores. Prices vary, but basic models often cost less than $20. When choosing a pedometer, ask yourself these questions:

Is it easy to use? All pedometers count steps. If that's all you need to know, a basic model might be fine. If you're curious about distance walked, calories burned or other measurements — or if you want the ability to upload your walking data or electronically track the numbers — you might prefer a fancier model.
Is the display easy to read? Look for a display monitor you can read in different types of lighting, especially if you'll be walking both indoors and outdoors.
Is it comfortable? Choose a lightweight model that fits on the type of clothing you usually wear.
Is it sturdy? Look for a sturdy clip and a security strap to hold the pedometer in place.

Keep in mind that a pedometer detects body motion to count your footsteps. It may record other movements you make — not just walking — as steps taken. For the most accurate daily tally, you may need to turn your pedometer off when you're not walking.

Setting — and reaching — your goals

A pedometer provides customized feedback on your activity level, as well as a reminder to keep walking. A pedometer can even be the cornerstone of your walking program.

Establish your baseline steps. Wear your pedometer throughout the day for three consecutive days. Add the total number of steps for each of the three days together and divide by three. This gives you a baseline from which to start setting short- and long-term goals.
Set short-term goals. Short-term goals might be to add a certain number of steps a day to your routine or to double your baseline steps. It might be easier than you think! Park farther from the door. Use the stairs rather than the elevator. Take short walking breaks during the day.
Set long-term goals. Long-term goals might be to make 3,000 or more of your daily steps fast steps or to walk 10,000 steps a day — the amount recommended for adults by the President's Council on Physical Fitness and Sports.

Whatever your goals, take them one step at a time. Use your pedometer to set and track realistic goals based on your fitness level. The more steps you can accumulate throughout the day, the better.

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