How to Use a Pedometer

These tips may help you use a pedometer properly.

• Keep the pedometer close to the body and as horizontal as possible. Pedometers must be parallel to the ground to work correctly. If tilted to one side, or if it does not fit snugly next to the body, it will not be accurate. Men usually have no problem attaching the pedometer to their clothing because they usually have a belt or waistband that fits close to the body. Women may have to attach the pedometer to their underclothes if wearing a loose fitting jumper or dress.
• The two most common places for accurate placement are directly above the knee or on the side over the hip. Experiment with placement to find the best spot for your body.
• Try out different positions for the pedometer by walking 50 or 100 steps on a level surface and comparing that number to the reading on your pedometer. Be sure to put the pedometer on first and reset it to zero just before you take the first step.
• Walking on slopes, up and down stairs, or bent over will affect the accuracy of the pedometer.
• Use the pedometer all day. This means putting on in the morning when getting dressed and then taking it off just before retiring for the evening. Be sure to note your steps for the day and track yoru progress.
• Use the first week with your pedometer to establish a baseline for future comparison. That is, go about your normal daily routine while wearing your pedometer but don't change your activity pattern. After you see what you've been doing, you can determine if you need to be more active.

What is a good goal to set?

If you wear your pedometer all day, you will be surprised at how many steps you actually walk in a single day. Many National organizations recommend 10,000 steps per day as an excellent goal to work toward.  

Every 2,000 steps is equal to about 1 mile, therefore:

• 2,000 steps = 1 mile
• 4,000 steps = 2 miles
• 10,000 steps = 5 miles