To find your average step length, grab a tape measure, start walking in a straight line, stop suddenly at a random step (like, for instance, step number seven), and measure the distance between the heels of your feet. No two models of pedometers are exactly alike, so the way you input your average step length for one may not be the same as for others. Some common pedometers are set like this: Press the “Mode” button until you see a reading for your miles traveled. Press “Set. " You will see a default step length setting — usually about 30 in (75 cm). Adjust your step length with the appropriate buttons on the pedometer.
The most common types of pedometers are worn by clipping them to the edge of a pocket, the waistband of a pair of pants, or a belt so that they rest on the hips. [2] X Research source These usually work best if they’re aligned with the center of the thigh. If your pedometer comes with a safety band, try fastening it to a belt loop to prevent the pedometer from falling off. Note that not all pedometers are worn at the waist. Some, for instance, are worn around the wrist. [3] X Research source In this case, the pedometer is usually secured exactly like a wristwatch. Some high-end devices called accelerometers that function similarly to pedometers are even worn on the foot or ankle.
You’re not limited just to walking when you wear your pedometer. You can also jog, run, or sprint and the pedometer should record your steps during these activities as well.
Many walking resources recommend that increasing your pace by about 500 steps per week is a reasonable fitness goal. In other words, you’d aim to walk about 3,500 steps per day during your first week, 4,000 during your second, and so on.
One long-term step goal that’s widely advertised as being desirable for adults is 10,000 steps per day. For someone with an average-length stride, this is a little less than 5 mi (8 km). While 10,000 steps per day can be a great fitness goal, it’s worth noting that the goal may be unsustainable for some groups of people (like the ill or elderly)[4] X Research source . In addition, this level of activity is probably too low for teens and children. [5] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Note that your journal doesn’t have to be an actual, paper one. Digital journals work just as well. Spreadsheet programs like Microsoft Excel make it exceptionally easy to transfer your data into a graph.
If you have a medical condition that affects the level of exercise you can perform (like, for instance, heart disease), consult with your doctor before you start using a pedometer, not after. Though the dangers of walking are usually quite low, some medical problems can change this.
Most health resources define “brisk-paced” walking at about 3. 0 mph (4. 8 km/h) or greater — if you’re unsure of where to start, this is a good benchmark pace. [7] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Note that, in addition to providing better exercise, brisk-paced walking also decreases the amount of time you’ll need to take to walk any given distance, freeing up more time for you to do other things with your day!
Running Hiking Climbing stairs Jump roping Some pedometers even have options to measure your speed and distance on a bicycle.
For instance, a 180 lb (81 kg) person who walks five miles over the course of three hours during the day burns about 720 calories. [8] X Research source If this person’s BMR is about 1,800 calories (typical for a young 6-foot tall male)[9] X Research source they burnt about 2,520 calories during the day, so eating fewer calories than this would cause them to lose weight.
Remind yourself of your goals when you don’t feel like exercising. Reward yourself when you achieve minor goals. Get a healthy amount of rest every day. Listen to exciting, captivating music. Watch inspirational movies. Take occasional breaks from your fitness routine. Tell other people about your goals.
