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 Pedometer
Information Sheet:
Get Physically Active One Step at a
Time!
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Print version (PDF, 2 pp., 142 KB)
What is a Pedometer?
A pedometer is a simple device used to measure the number of steps you
take in a day.
How Does a Pedometer
Work?
When positioned correctly, your pedometer records a step each time your
hip moves up and down. Your pedometer also measures things you do throughout
your day in addition to walking, e.g., bending to tie your shoes.
How
Do I Wear It?
Attach the pedometer to your belt or waistband near the front of your
hipbone, in line with your kneecap.
Creative Ways to
Wear Your Pedometer
If you're wearing a dress or other clothing that doesn't have a waistband,
you can clip the pedometer to the waistband of your underwear.
The pedometer must stay upright to work correctly. If your body shape
causes the pedometer to tip over, clip it instead to the side or back
of your waistband. Women can clip the pedometer to the front of their
bra between their breasts.
How to Test a Pedometer
Use this test to see if you're wearing the pedometer in a place that works
well:
• clip the pedometer
where you want it;
• set it to zero;
• without looking at the pedometer display, walk 20 steps;
• check the pedometer reading to see how many steps it recorded compared
to the number of steps you actually took.
Wear your pedometer in the spot that gives you the most reliable results.
As your body changes you may need to do the 20-step count test periodically
to make sure that you're still getting accurate results.
How Will I Benefit
from Walking?
Walking can improve your health if your pace is at least at a moderate
intensity, and you walk for at least 10 minutes at a time for 30 to 60
minutes a day, most days of the week.
Walking has many benefits, including
• helping to prevent heart disease and stroke by improving cholesterol
levels, blood flow, and heart function;
• reducing high blood pressure and preventing adult-onset diabetes
by reducing body fat;
• helping to prevent bone loss and osteoporosis;
• boosting your mood.
How Do I Get Started
and Progress Safely?
Ten thousand steps may sound like a lot, but keep in mind that most people
cover about half that amount (4,000 to 6,000 steps) in their typical day.
You probably only need to come up with another 4,000 to 6,000 steps in
a day to reach 10,000. If you're walking at a brisk pace, that's about
a 30 to 60 minute walk! This advice fits with Canada's Physical Activity
Guide recommendations to accumulate at least 30 to 60 minutes of additional
activity most days of the week.
Wear the pedometer for three days, and calculate your average daily count.
Choose two workdays and one non-workday. Your daily step goal should be
• appropriate for your current life situation;
• to improve your average daily count;
• something you can do over a long period of time;
• recorded to help keep you motivated to be active.
Try to gradually increase the number of steps you take each day.
The 10,000 Step
Goal
Taking 10,000 steps a day may result in health benefits for healthy adults.
(However, please note that this figure may not be appropriate for all
groups, e.g., older adults, people living with chronic diseases, and children.)
Walking at least 10,000 steps a day equals about 8 km (5 miles) or 1 hour
and 40 minutes of walking. If you've been fairly inactive (averaging fewer
than 6,000 steps a day), work gradually towards this goal. Try to make
your steps purposeful and of at least moderate intensity.
If you normally average 3,000 steps a day, then you might initially try
to reach 4,000 or 5,000 steps a day. When you've reached that goal, work
up to 7,000, and then eventually to 10,000. However, walking 10,000 steps
is not the pot of gold at the end of the rainbow. You can still get more
health benefits from walking over 10,000 steps.
Make your walk more interesting by using virtual trails (e.g., those on
the America
on the Move or Walking with Attitude).
Will My Pedometer
Work if I Run?
Yes, pedometers work for running. Keep in mind that the pedometer does
not measure intensity of activity, but does still count steps you take
when running.
How Do I Care for
My Pedometer?
• Avoid dropping or crushing, as this could break the crystal.
• Avoid excessive moisture.
• Do not force the pedometer clip on to the belt—this may break
the clip.
• Change the battery when the digital display fades.
Looking for More
Information about Walking?
• How can I use a pedometer to help me be active (Alberta Centre for Active Living)
• Active Transportation (Healthy U)
• Pedestrian and Bicycle Information Center
• Health Everyday Living (City of Ottawa) |
