Guest Author - Hellie T.

If you use your feet to walk you are a Pedestrian and a Pedometer exists just to count your steps.

A pedometer is extremely light weight instrument that is small and easy to use.
Basically you clip it on to your belt or your trouser/skirt waistband and switch it on and it counts the number of steps that you take.

Why use a pedometer?

It is an simple way to keep a record of the number of steps you take.
If you haven’t used one before, do try one - it is interesting to find out how many steps you take or don't take when at work or at home.

For instance - if you drive to work - then sit down a lot of the day in front of a computer and then drive home again and collapse in front of the television then a pedometer will let you know how far or near you are to the 10,000 daily recommended number of steps.

Pedometers can be useful guides when working out a program to increase your fitness and/or weight loss.

One mile is approx 2000 steps.
Gradually build up to 10,000 steps a day by adding another 200 – 500 steps each week.
It pays to keep a record of your daily totals because it is easy to forget and when you look at your written record you can immediately see how well you are doing.
Make yourself a walking log

As well as counting steps, pedometers monitor the total distance you walk each day in miles or kilometres and tell you how many calories you have used.

If you are looking to lose weight then get one which allows you to adjust the weight - by putting in your own weight - this will measure your consumption of calories more accurately.
For more tips on walking for weight loss click here

How do they work?

Inside each unit there is a motion sensitive device, which is triggered every time you take a step.
To get the best results keep the pedometer as horizontal as possible. This is because pedometers need to be parallel to the ground to work correctly. If it is tilted at all the reading will not be accurate.

Clip it onto your belt or the waistband of skirt/trousers. (Be careful when going to the toilet that it doesn't slip off and disappear into the pan!).
The best places to wear a pedometer are directly above your hip or above your knee joint.

Be careful when bending down to tie a shoelace etc as some pedometers do not have covers and your body can press the stop button without you realising it!

Make sure you have rest the counter to zero and press start. Your pedometer will now count on until you press stop.
It will then calculate how many steps. The distance travelled in the time it has taken and how many calories you have used.

Remember that these readings are approx. as the pedometer does not record whether you have been walking on level ground, going up hill, walking across a beach or going up a skyscraper.

Factors to consider.

Only you know exactly what you want so here is a list of features to consider before you buy one

Do you want it to measure in miles, others kilometres, or both?
Do you want it to tell you the time taken to do your steps and work out your average speed?

Should it have a running mode as well as a walking mode?
Do you need a panic alarm?

Do you want it to have a radio?
Would a stopwatch be useful to you?

Does the clip look strong?
Does it have a lid to stop you accidentally pressing the buttons?
Has it a motion sensitivity device which you can adjust?

How to use.

The most important thing is to program in your stride length.
As everyone’s stride is different, here is a simple and easy way to work out what yours is.

Walk 10 steps on level ground.
Easy to do in a sitting room/office or outside on a path or on decking.
Measure that distance.
Then divide that distance by 10.
That will give you the length of your stride.
Progam this into your pedometer.

Next put in your weight and attach your pedometer to your belt or top of skirt/jeans, above your hip or knee then you are ready to go.

Press the start or reset button to zero and start walking.

Increasing your number of steps

Increase your number of steps gradually.
Don't give yourself an unrealistic goal.

Try and aim for at least 100 extra steps each day and as the days go by you will find those steps easier to take.
Click on work or home to find ways of taking more steps when at work or at home.

Don't forget to record your daily step totals.
This is a really great motivator.
Also jot down how you felt - was it hard work? Did it feel ok?

Enjoy your walking!