In recent years, fitness care has become a growing priority around the world, so more and more people are looking for ways to exercise throughout the day. For many, the pedometer offers a convenient way to track daily physical activity (usually by counting the number of steps taken). It is a practical tool, smaller than a people finder, accessible, available anywhere and easy to use!
Steps
Part 1 of 3: Measure the Number of Steps
Step 1. If necessary, determine the length of your stride
Most pedometers will be able to automatically detect your steps without entering any additional information. However, in order to be able to calculate the "total distance" you have walked, some pedometers require you to set your average stride length. If you are unsure whether your pedometer requires this information, read the manual.
- To find your average stride length, take a tape measure, start walking on a straight trajectory, suddenly stop on a random step (for example, step number seven) and measure the distance between your heels.
- Pedometers are not all the same, so the instructions for entering your average stride length may differ from one model to another. Some pedometers are set up like this: press the “Mode” button until you see the reading of the meters traveled. Press "Set". You will see a basic stride length, usually around 76cm. Correct your stride length with the right buttons on your pedometer.
Step 2. Put on the pedometer
Pedometers count steps by recording the number of times they feel a "jolt" or a "bump" during the day. This usually happens with every step you take, so the number you see on your pedometer is usually a good (sometimes even "exact") measurement of how many steps you have taken. Because pedometers work this way, they need to be hooked to clothing or body in order to count steps.
- The most common types of pedometers clip onto the edge of a pocket or the waistband of your pants, so they are located at your hips. They usually work best if they are aligned with the middle of the thigh. If your pedometer also has a strap, try to fasten it to the belt clip to prevent it from falling out.
- Note that not all pedometers are worn around the waist. Some, for example, are worn on the wrist. In this case, the pedometer is hooked just like a watch. Some high-quality tools, called accelerometers, work in a similar way to pedometers and are also worn on the feet or ankles.
Step 3. Start moving
Once you have firmly attached the pedometer and verified that it is on, you can start moving. It will count the steps automatically. Each time the pedometer is shaken by an up-down motion during an average stride, it records another stride. There is no need to give any input, you can just forget about it until the end of the day!
You don't have to limit yourself to walking when wearing the pedometer. You can also jog, run or sprint, the pedometer should record your steps during these activities as well
Step 4. Check your pedometer at the end of the day
When you are done walking for that day (for example, before going to bed), take off the pedometer and check the number of steps you have taken. If you aim to increase fitness, record the number and be satisfied with the result of the day. Over time, you can increase your activity by gradually increasing the number of steps you take each day.
Step 5. Repeat the count every day
Over the next few days, make it a habit to wear the pedometer as soon as you get up and take it off when you go to bed. Record or record your results every day. These simple actions are all you need to start recording your daily steps! Once it becomes a habit, you will barely notice the pedometer while wearing it.
Part 2 of 3: Set a Goal
Step 1. Set goals regularly
Many start wearing the pedometer because they want to get back in shape. In this case, it is easier to increase your activity level and the number of daily steps by setting precise and reasonable goals. These goals should have a challenging level that gradually increases from week to week, but they should be entirely doable.
Many say that increasing the pace by about 500 steps per week is a reasonable goal. In other words, you should aim to walk around 3,500 steps per day in the first week, 4,000 in the second, and so on
Step 2. Set yourself ambitious long-term goals
It is not practical to simply increase your step count every week forever. At some point, most people want to find a doable activity level that suits their sporting needs and that can be easily balanced with other work and home commitments. This should be your long-term goal. Give yourself time to get it, simply by increasing the number of steps from week to week as long as it's within your reach. Don't immediately aim for the ultimate goal. Suddenly challenging yourself too much is a way to fail and get discouraged.
A widely publicized long-term goal is 10,000 steps per day. For a person with an average stride width this is about 8 kilometers. While 10,000 steps a day is an exceptional goal, it should be noted that it may be unsustainable for some people (such as a sick person or an elderly person). Furthermore, this activity level is probably too low for teenagers and children
Step 3. Keep a journal with all daily results
To keep track of your long-term progress, it's a good idea to write your daily pedometer count in a journal. After a few months, it is easy to see the changes being undertaken. You could also make a graph that visually represents your progress.
Note that obviously the diary does not have to be on paper. Digital journals are fine too. In fact, programs that manage spreadsheets, such as Microsoft Excel, make it incredibly easy to turn data into a chart
Step 4. If in doubt, ask your doctor for advice
If you're unsure whether your short-term and long-term goals are reasonable, talk to your doctor. Only a specialist can tell you exactly what kind of exercise is right for you based on your medical history.
If you have a health problem that affects the level of activity you are able to perform (e.g. heart disease), ask your doctor for advice before you start using the pedometer, not afterwards. While the dangers of walking are few, some health problems can change that
Part 3 of 3: Improve Your Fitness
Step 1. Walk briskly
Typically, the faster you move, the harder you work your body, using more energy and consuming more calories. For example, a person of average weight can burn 70 extra calories per hour by increasing their walking speed from 5.6 to 7.2 kilometers per hour. So if you're interested in burning calories or improving your athletic potential, you should move faster.
- A brisk walk is defined as walking at approximately 4.8 kilometers per hour or faster. If you're not sure where to start, this is a good speed.
- Note that in addition to being a better exercise, brisk walking decreases the time you need to walk a certain distance, giving you more time to do other things in the day!
Step 2. Do other movements besides walking
As stated above, pedometers don't just measure steps while walking. Since they record all kinds of repetitive movements, up and down, they are also useful for recording steps during other activities. Keep in mind, however, that the average stride length may vary during other actions and therefore the reading may not be accurate. Here are some activities during which the pedometer can measure "steps":
- Race;
- Excursions;
- Taking the stairs;
- Jump the rope.
- Some pedometers also have the option to measure the speed and distance traveled by bicycle.
Step 3. Use the pedometer to count calories
Typically, you will lose weight over time if you consume more calories throughout the day than those accumulated through food. If walking is your only form of daily physical activity, you can use the pedometer to calculate your weight loss. Since the pedometer can tell you how far you have walked, you could use an online calorie calculator to find out how many calories you have burned based on the distance traveled. Add this to your Basal Metabolic Rate (or BMR), which is the amount of calories you burn while living, and you will know approximately how many calories you have burned in the day.
For example, an 80-pound person who walks 8 kilometers in 3 hours burns about 720 calories during the day. If this person's BMR is around 1800 calories (typical of a 1,82m tall young male), they'll have burned around 2,520 calories during the day, so consuming fewer calories will lose weight
Step 4. Find a motivation that encourages you to be consistent
Keeping your daily business at a reasonable level isn't like New Year's Resolutions that can be dropped a few weeks later, rather it should be a lifelong commitment. People who are in the habit of exercising (with or without a pedometer) actually live longer and healthier lives than other more sedentary people. However, these benefits are only a result of ongoing, long-term commitment, so try to stay motivated and use the pedometer to make the task a lot easier. Here are some ways you can be “pushed” to reach your fitness goal:
- Remember your goals when you don't feel like exercising;
- Reward yourself when you reach minimum goals;
- Get enough rest every day;
- Listen to beautiful and overwhelming music;
- Watch movies that inspire you;
- Take breaks from usual physical activity from time to time;
- Tell others about your goals.
Advice
- Try not to jump, or you will get an inaccurate reading from the pedometer. To avoid this, you should take off your pedometer before doing jumping exercises.
- Walking normally during the day can increase your step count. You will be exercising without knowing it!
- Consider planning a walking or jogging route. Choose a stimulating one, but not too difficult and above all interesting. If you are traveling on a new road, you can compare the route in length and in time traveled, useful information even when you are away from home!
Warnings
- If the pedometer falls, it could break or you could lose it. Make sure it fits snugly on your belt.
- Beware of pranks, someone might reset the pedometer when you're not looking.
