Wearing a pedometer may be just the motivator you need to increase your daily physical activity. New research on the subject confirms what prior small studies suggested. In the November 21, 2007, issue of The Journal of the American Medical Association, Dr. Dena Bravata and her colleagues analyze data collected from 20 prior studies of pedometer use.
The researchers found that people walked more with a pedometer that they did without one. In fact, the average increase in physical activity after subjects starting using a pedometer was 27%. That's about an extra mile of walking each day.
Is buying a pedometer worth it? Definitely! The simplest pedometers can cost as little as $2. The prices go up from there, but you shouldn’t need to spend more than $25, even for the fancier models that tell you how far you walked, how many calories you burned, and more. The cheapest ones tend to be less accurate, especially if you are a slow walker. But the absolute number of steps you take each day is less important than seeing that number go up week to week.
Although people who use pedometers tend to increase their physical activity, there’s no single method to get the most out of using a pedometer. So, here’s a sample program I suggest:
When you first get the pedometer, don't set a goal of how many steps you should take. Instead, get a baseline step count. Do your usual activities and count your daily steps for about five days in a row. Include a Saturday and Sunday (or two other days that you are off from work). You want to have some step counts that include physical activity at home and during recreation.
Write down the number of steps at the end of each day and reset the pedometer. Calculate the average step count of the five days or pick the day with the highest step count as your starting number. If you currently do little walking, your starting daily step count may be as low as 2,000 to 3,000 steps. This equals about one mile..
Let’s say you give yourself and others in your family a pedometer for Christmas. Use the week after Christmas to get your baseline count. On a 2008 calendar, write your baseline step count in the January 1 box. For example, if your baseline is 2,422 steps on average (or if that’s your highest daily count), round it off to 2,400 on your calendar.
Now it’s time to choose the rate at which you will increase the number of daily steps. A reasonable goal is to increase your daily step average by 200 steps per week. To increase, look for any reason to walk more than you did the day before. Park your car farther away from the store. Take the stairs. Walk around during your breaks at work.
At the end of each day, write down the number of steps you took on your calendar. If you stick to it and increase by 200 daily steps each week, you will double your steps to over 5,000 steps in less than 4 months. You may have heard about the 10,000 daily steps goal. There is nothing magical about reaching this number. It’s more important that you continue to make progress, adding more steps every day.
I am eager to hear about your experiences with a pedometer. Do you use one now? What else keeps you physically active and help you stick with an exercise program?
Howard LeWine, M.D., is a hospitalist at Brigham and Women’s Hospital in Boston, where he practices and teaches Internal Medicine. He is the Chief Medical Editor of Internet Publishing at Harvard Health Publications.
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Comments: 8
Nice article. Thank you.
Last year, during Girl Scout Cookie sales season, the theme for the troops was exercise and MileHi Council (Denver GSUSA) stocked pedometers. I gave all the girls in my Brownie Troop the pedometers (they were only $1.00 each) and I gave them a log downloaded off the internet, to keep track of their steps each day. From time to time, we talked about their results at meetings between January and April.
My daughter, who was 7 years old at the time, and several of the other Brownies were very excited about keeping track. With the chart, they started noticing the huge difference between their sedentary days and their active days. Most made an effort to be more active.
Hopefully, the learning experience is something they will build on as they grow into adults!
The address of my current home in France is known as "Derriere l'Eglise" meaning behind the church; since this village is hundreds of years old, the church is situated at the top of a very big hill; that translates into 392 steps (mostly stairs) for each descent and ascent, which trip occurs on average, 4 times a day, walking with my daughter to school in the morning, meeting her at lunchtime, her return trip for afternoon classes and gathering her at the end of the day! If I want to meet a friend for coffee, or I have to go to the Mairie (city hall) or it's time for my weekly trip to the recycling collection area (with recycle basket in tow), add another 392 steps to get down to the town square and back up.
In addition, on Mondays and Thursdays, I enjoy running 30 to 45 minutes on a route that winds its way among the vineyards; on Tuesdays and Fridays I go to the indoor pool at a neighboring village and swim laps for the equivalent block of time.
I see a major improvement in my stress level, and a qualitative difference in my energy level when I stay with daily exercise. Added bonuses: I can enjoy the great food and I sleep better, too!
http://buzz.prevention.com/community/emily09/the-sneaky-fit-plan