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Walking for fitness? Make it count with a pedometer
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.
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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- Taking steps toward increased physical activity: Using pedometers to measure and motivate. President's Council on Physical Fitness and Sports. http://www.fitness.gov/pcpfsdigestjune2002.pdf. Accessed Nov. 17, 2008.
- Bravata DM, et al. Using pedometers to increase physical activity and improve health. Journal of the American Medical Association. 2007;298:2296.
- Eakin EG, et al. Correlates of pedometer use: Results from a community-based physical activity intervention trial (10,000 Steps Rockhampton). The International Journal of Behavioral Nutrition and Physical Activity. 2007;4:31.
- Pedometers: Walking by the numbers. ConsumerReports.org. http://www.consumerreports.org/cro/home-garden/sports-exercise-equipment/pedometers-1004/overview. Accessed Nov. 11, 2008.
- Pedometer search results. Amazon.com. http://www.amazon.com/s/ref=nb_ss_gw?url=search-alias%3Daps&field-keywords=pedometer. Accessed Nov. 11, 2008.
