What is a Pedometer?
A pedometer is a small device that counts the number of steps you take when you walk or run. They range from basic models that count the number of steps you take, to more advanced models that estimate the total distance covered or calories burned.
How does a Pedometer Work?
The pedometer is attached to your belt or waistband near the front of your hipbone, in line with your kneecap. If you are wearing a dress or other clothing that does not have a waistband, you can clip it to the waist band of your underwear.
When positioned correctly, your pedometer records a step each time your hip moves up and down. It will also measure things you do throughout your day such as bending, in addition to walking. The pedometer needs to stay upright to work correct.
How to test a Pedometer
This is a good idea to check you have got the pedometer set and in place correctly:
- Clip it in place
- Set it to zero
- Without looking, walk and count 20 steps
- Check the pedometer reading to see how many steps was recoded compared to the number of steps you actually took
You may need to move it around to find the best spot for you to get a good reading from. Over a period of time as your body shape changes, you may need re-test you have it placed correctly.
How get going and proceed safely
Once you put your pedometer on, you may be surprised at how much you are really doing or in most people's case how little they are doing. The ultimate aim is to get to 10,000 steps a day, which will result in health benefits for healthy adults. Note: this figure may not be appropriate for all groups e.g. older adults, people living with chronic diseases, and children.
Over a period of 3 days (e.g. 2 work days, and 1 non-work day), average your steps out and then look at increasing them slowly through both incidental and planned activity.
For example, say you average 3,000 steps a day, then you might initially try to reach 4,000 or 5,000 steps a day. Once you have reached your goal, increase it to 7,000 and so on to get to 10,000.
Keep a log of your daily steps this will keep you motivated.
You will be surprised how you created innovated ways to increase your steps.
Will my Pedometer work if I Run?
Pedometers still work if you are going for a run, but it will only tell you the number of steps you have taken not the intensity of activity you have done. You would be better off with a Heart Rate monitor if you want to monitor your running.
Where can I buy a Pedometer and how much do they cost?
Pedometers range in price from $15 upwards depending on the type you want. Check out local sports shops and places like The Warehouse. You can also have a look online at Diabetes Supplies Ltd and Walking New Zealand who have a good range of models.