In case you have not heard, pedometers may just be a “secret weapon” against aging, disease, stress, and early death. Yes, it’s true. There are tremendous health benefits to be had by donning a pedometer and using it regularly and properly.
Here are five tips to help you get the most from any pedometer.
Number one, wear it all day long. This will help you track your total activity throughout the day. Numerous studies have shown that short periods of exercise have the same cumulative effect as one longer session. That means you don’t have to set aside a dedicated exercise time you can get the benefits of exercise throughout the day.
Number two, look at the pedometer regularly. This will provide you the extra motivation you need to take more steps throughout the day. You will have the opportunity to find ways to take extra steps, like parking farther from the store, taking the stairs instead of the elevator, and walking down the hall to see your coworker instead of picking up the phone or sending an e-mail.
Number three, keep written documentation. A written record will help you better track your progress. You will become aware of areas where you can improve. You may also be able to identify times when your lack of motivation led to a lower step count. Overall, you will be able to see how you are progressing over time, which will help your motivation.
Number four, set daily or weekly step goals. I’m sure you’ve heard all the talk about 10,000 steps per day programs 10,000 steps per day can be a great goal if you are already active. If you are more of a couch potato than a weekend warrior, you may not want to start with 10,000 steps. In fact, that may do more harm than good. Set goals and ramp up slowly, and use your log to help you.
In setting a goal, you need to first establish a baseline. Wear your pedometer for a week without changing anything else in your lifestyle. Document the daily steps taken in your log and at the end of the week average the daily counts. Your next week’s goal should be 10 to 15% higher than your current weekly average. You can continue setting weekly goals until you’ve reached what you feel is an appropriate level of activity.
Number five, use a quality pedometer. This does not mean that you have to get the most expensive pedometer available. Often, the expensive pedometers are expensive because they come with extra features. These features are generally not very useful, and may distract you from what you really need, which is just counting steps.
Basically, a better quality pedometer will give you a more accurate step count. The more accurate your step count is the more motivated you will be to continue using your pedometer regularly. Plus, you will have a more realistic picture of your activity level.
It should not be hard to find a good quality, accurate pedometer that doesn’t break the bank. Find one that works for you, and start using it regularly. Soon, you will begin seeing some of the tremendous benefits to your health and wellness of pedometers can provide.
RYP Sports Inc. is a global leader in pedometer information and sales. Learn more about pedometers by picking up our free ebook: Simple Steps to Fitness: A Beginner’s Guide to Choosing and Using a Pedometer
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