A Fitness Gadget You Can Count On What new fitness tool costs less than a pair of athletic shoes, is easier to use than a treadmill, and motivates you to move all day long? Enter the pedometer, a device that "counts" how many steps you take using a smart little lever mechanism inside. The gadget is no bigger than a pager and clips right onto your belt. While walkers are the most frequent pedometer users, people who run, jog, aerobicize, and jump rope are also getting themselves addicted. While it’s perfectly acceptable to measure walking by time or distance, a pedometer has the added bonus of tracking your actual body movements. Also, time doesn’t account for those activities requiring frequent stopping, and distance is tough to measure when you don’t walk a route or on a treadmill. The pedometer is worn constantly, and you can track your progress all day long, even when you’re not "working out." Experts recommend going for at least 10,000 steps per day. In fact, the "10,000 Steps a Day" walking program has been around for a couple of years, and is endorsed by the American College of Sports Medicine. Barbara Ruhs, a local dietitian and exercise physiologist, explains why pedometers are so effective. "A pedometer is like having your own personal trainer on your hip, coaching you towards the goal. Unfortunately, many people think that exercise requires a big effort and a lot of time; however, almost anyone can benefit from walking more throughout the day. It’s simple and fun and I’ve witnessed many success stories, such as an overweight teenager and her mother competing with each other to ’log more steps, ’ losing weight effortlessly in the process," she says. How far is 10,000 steps? This, of course, depends on your stride length. A person who takes baby steps will accumulate less mileage than a person who takes long strides, even if both take the same number of steps. But on average, 10,000 steps is about 5 miles. (It is not as much as it sounds, though; even non-exercisers accumulate at least a couple of thousand per day just from regular daily activities.) To determine how many miles you’ve walked (or run) using your pedometer, simply measure your stride length (this works best on a freshly vacuumed carpet so you can see your "footprints"), multiply your stride length by the number of steps you took, and divide by 5280 (the number of feet in a mile). Some pedometers do the math for you; all you need to do is enter your stride length. My personal experience with the pedometer has been very positive. I try to get in about 6500 during my morning walk; then my daily activities often cover the rest. If not, I go for a brisk evening walk outside or on the treadmill. I would estimate that the pedometer has helped me increase my exercise by about 20%. I feel better, sleep better, and enjoy exercising more.
If you’re thinking about starting a walking program with a pedometer,
here are a few things to consider: Pedometers retail for about $15 to $40, depending on the model and features. You can buy a pedometer or sign up for a walking program at Ms. Ruhs’s web site (your purchase comes with a walking log, footwear purchase tips, nutrition education materials, and other goodies). You can also find pedometers at most sports and fitness stores. Remember, every step counts.
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