A pedometer is a simple device used to measure the number of steps you take in a day. When positioned correctly, pedometer records a step each time your hip moves up and down. Pedometer also measures things you do throughout your day in addition to walking, e.g., bending to tie your shoes.
Making use of a pedometer can have incredible influence on your workout program. They are easy to use, inexpensive, track your activity, give you calories burned reading, and serve as a motivator for individuals to keep working hard to burn more calories.
Pedometer is attached to your belt or waistband near the front of your hipbone, in line with your kneecap. 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.
To avoid false counts by the pedometer, the pedometer must stay upright. 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.
For those beginning to workout, a pedometer can help your set realistic goals, and help you recognize your baseline which is the activity level that you are at right now. your goal should be to improve your baseline by making small improvement goals for your self. When you first buy a pedometer, use your pedometer for 3 days with 2 days in the weekdays, and one day in the weekend, then divide your total steps by 3 to get the average number of steps you take. This average is your baseline. Now to improve your baseline, you can set weekly targets to gradually increase the number of steps you take. Once you achieve your goal that week, then set even a higher goal the next week, and week after that. Your ultimate goal should be 10, 000 steps a day.
Even though 10, 000 steps seem like a lot, it really isnt. Most people cover average of 4,000 to 6, 000 steps a day. Reaching the goal of 10, 000 only requires adaption of few strategies and the motivation to keep your self moving.
10, 000 steps is an ideal target reflecting a healthy, active lifestyle that includes intentional exercise. As noted before most people will fall at least 4,000 steps short of this target. Don’t get overwhelmed; use that 10,000 steps as a positive goal to strive towards versus an unattainable task! Regardless of where you’re starting, it is important to keep in mind that even moderate daily physical activity in to your life can result in up to a 30% reduction in all causes of mortality!
Taking 10,000 steps a day will result in health benefits for healthy adults. However, please note that this figure may not be appropriate for 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 have been fairly inactive, averaging at 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 have 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.
Some strategies to keep you walking and reach your goal is by making cognitive choices such as taking the stairs more often, parking your car further from the office, or when your going to the mall, walking more around the house and office, going for a evening walk, taking your kids out to the park instead of watching TV, and anything else you can do to increase the number of steps you take daily.
Once you have begun to be more active and feel more ambitious to stay more active, you can join a gym, or start doing more cardio activities that you enjoy, for example swimming, playing tennis, skipping, hiking, and even skiing or skating during winter time.
Lastly, make sure you take care of your newly found motivator by changing its battery when the digital display fades, and avoid any dropping or crushing as best as you can. Good luck.
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