Pedometer Walking: How to Lose Weight, Feel Great and Get Fit

A review of 26 studies on pedometer usage was published in the Journal of the American Medical Association and found that this little device increased physical activity, decreased Body Mass Index (a measure of weight that factors pounds and height) as well as blood pressure.

How can you use pedometer walking to get fit and feel great? Here is the complete guide to using, wearing and selecting the best pedometer for you.

Pedometers, also known as step-counters, count movements that your body makes, such as walking, jogging, running or jumping up and down. Each one has a type of mechanism in it that counts a step when the impact of your foot striking the ground is registered.

Many pedometers use a spring-mounted lever arm system. When your foot strikes the ground, one end of the lever moves down and makes contact with a metallic surface, closes an electric circuit and counts a step.

Accelerometer-based pedometers, also known as piezoelectric, contain tiny crystals that get stressed when your foot strikes the ground, which causes a voltage to be generated and registers a step.

Research in the Journal of Medicine & Science in Sports & Exercise found that the accelerometer-based devices are the most accurate and reliable.

Pedometer walking is effective and motivational. Research shows that those who wear them are able to increase their daily step count by 2,000 steps, which equals one mile.

If you’d like pedometer walking to help you become more physically active, lose weight and improve your fitness level, consider taking the 10,000 steps a day challenge.

This challenge follows the U.S. Surgeon General’s guideline for the amount of daily physical activity necessary to maintain good health.

Using a pedometer to help you measure your daily step count is an effective way to track your steps and stay on target.

If you find that you aren’t meeting the recommended 10,000 steps a day, here are some great ideas to add more steps to your day.

The device should be clipped on your waist, above your knee and should be parallel to the ground. Most models come with a safety leash that should also be worn to prevent them from falling off.

The models with the spring-mounted lever mechanisms will not be able to register your steps if they lean to one side so they cannot be worn in the pocket. It’s important that they stay upright.

If you’re looking for a model that can be worn inside your pocket or even in your purse, an Omron pedometer is recommended. They are highly reliable and accurate, even when worn in a pocket or purse.

The best step-counter for you depends on your needs. If you’re looking for an accurate, reliable device that simply counts steps (no bells and whistles), you can find a great model for less than $20. Read my recommendations for the best pedometers that are accurate, reliable and affordable.

If you’re looking for a pedometer and calorie counter in one, an Omron pedometer is an excellent choice.

Research shows they are highly reliable. Because they have dual-accelerometer sensors, they can be worn in your pocket or purse.

For more information, read this article to help you select the best Omron pedometer.

Although it’s tempting to use a free pedometer, those devices may have inferior components and will lose their reliability after a few short months. In fact, they have been known to be off by 25 percent or more. It’s best to spend a little bit of money to get a step-counter that is accurate and long-lasting.

Would you like to determine if your pedometer is accurately counting your steps? Use this quick and simple test:

• Wear your pedometer and set it to ‘0’.
• Take 20 steps, then check the readout.

A perfect pedometer will have counted 20 steps, but if it’s off by more than two steps either way, try repositioning the device directly above your knee and try the test again.

If the readout is still inaccurate, consider my reviews of the best pedometers.

Pedometer walking will give you the motivation to achieve your fitness and weight loss goals. This tiny device can be very effective in helping you to meet your daily step count goals.

Source: Bravata, DM, Smith-Spangler, C, Sundaram V, et al. Using pedometers to increase physical activity and improve health: A systematic review. JAMA. 2007;298;2296-2304.

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