Pedometers in UseWhat is a Pedometer?• Adevicewhichcountseachstepa

personmakes.• Atoolusedtohelpgaugehow

activeyouareeachday.

How does a Pedometer work?

APedometer... ...usesapendulumtosensehip

movement. ...fastenstothewaistorbeltarea. ...measuresstepsmadethroughout

theday. ...motivatesyoutoincreaseyour

dailystepsby20%perweek.

Important note:Pedometersarenotaccurateformeasuringrunningsteps,pedalingmotionofabicycle,orswimming.Keeptrackofthoseactivitiesbytimeordistance.

Let’s Get

WalkingTipstoGetYouMoving

equalopportunity/ADAinstitution

Ways to Increase Your Steps

• Walkonyourbreaks&lunchhour• Parkfartherawayfromentrances• Takea3minutewalkeveryhour• Deliverthingstocoworkersinperson• Takethestairsinsteadoftheelevator• Walktheperimeterofthefieldwhile

yourchildrenplaysoccer• Vacuumyourhousemoreoften• Pacewhileyou’reonthephone• Takeseveral10minutewalks• Walkthedog

Benefits of Walking

• Helpsprevent&controldiabetes• Reducestheriskforheartdisease• Helpspreventosteoporosis• Bolstersimmunesystem• Helpscontrolweight• Improvescirculation• Helpsbreathing• Combatsdepression

UniversityofMissouriNutritionalSciencesExtension

308GwynnHall,Columbia,MO65211Phone:573-882-9760Fax:573-884-5449

missourifamilies.org/features/nutritionarticles/fit14.htm

MissouriFamilies.orgSolutionsforBetterLiving

Tips on WalkingWarm-Up• Walkslowlyforabout5minutes.Then

pickupyourpace.

Walk tall• Headup,shouldersback,stomachin.• Focusonquicker,notlongersteps.• Breathedeeply.• Wearreflectiveclothesorcarryalight.• Walktowardtraffic.

Cool Down• Last5minutes,slowyourpace.• Finishwithsomeflexibilitystretches.

Important notes: • Ifyouexperienceaproblemthatcan

notberelievedseeyoudoctor.• Donotusehandweightswhilewalking;

usingthemcouldincreaseyourbloodpressureandmaycontributetojointproblems.

Walking for FitnessForhealthbenefits,physicalactivityshouldbemoderateorvigorousandadduptoatleast30minutesperday.Walkingbrisklyisconsideredamoderateactivity.

Thewalkingprogrambelowwillhelpyougraduallyincreasethenumberofdaysyouwalkperweek,beginningwithonly15minutesthreetimesthefirstweek;andultimatelyreachingagoalof30-60minutesperday.

Recordingyourprogressinawalkinglogwillhelpyoustaymotivated.

Health Guide for Daily Steps

Daily Step Count Health Zone

Morethan12,500 HighlyActive

10,000-12,500 Active

7,500-10,000 SomewhatActive

5,000-7,500 LowActive

Lessthan5,000 Sedentary

8-Week Walking Program MinutesPerDay

M T W Th F S Su

W1 15 15 15

W2 15 15 15 15 15

W3 17 17 17 17 17 17

W4 20 20 20 20 20 20

W5 23 23 23 23 23 23

W6 25 25 25 25 25 25

W7 30 30 30 30 30 30 10

W8 30 30 30 30 30 35 15

Step Length

# Steps in 1 Mile

16 3,960

17 3,727

18 3,520

19 3,335

20 3,168

21 3,017

22 2,880

23 2,755

24 2,640

25 2,534

26 2,437

27 2,347

28 2,263

29 2,185

30 2,112

31 2,044

32 1,980

33 1,920

34 1,864

•Calculateyoursteplengthbymeasuringoffaknowndistance

(20or50feet).

•Thenwalkthatdistanceatyournaturalwalkandcountthenumberofstepsittakesyoutocoverthatdistance.

•Dividethenumberofinches(numberoffeettimes12)bythenumberofsteps.Thisgivesyouyoursteplengthininches.

•Calculateyourmileswalkedbydividingthestepsyouwalkedbythenumberofstepspermile.

Converting Steps to Miles