Pedometer Pointers
Compiled by Karen Ehrens, LRD

What is a pedometer?
Pedometers are step counters. They are popular tools to help you keep track of the amount you walk. They provide immediate feedback and a way to help you stick with a walking program.

Where can I get a pedometer?
Pedometers are widely available online, in sporting goods or mass merchandise stores. You may be provided with a pedometer if you sign up for a walking program. Look for a pedometer in the range of $12 to $25 to start. If they are very inexpensive, they probably are not made to last or work accurately.

What should I look for in a pedometer?
Pedometers can come with all kinds of bells and whistles. Some talk, play music, have clocks, estimate the number of calories burned, have a 7-day memory, pulse rate readers, and the newest models even continuously track your speed and distance using GPS (global positioning systems)! If this is your first pedometer, stick to a model that simply counts your steps; they are the easiest to use.
• Research has shown that pedometers with a coiled spring as the ISM (Internal Sensor Mechanism) work best.
• A pedometer should be easy to read and easy to use. It should have a clip that fits securely to your clothing or for even more security use an extra safety leash so that it doesn’t fall to the ground if bumped.

I have my pedometer, now what do I do?
• Take it out of the box and read the instructions that come with it. You have to wear it for it to work; you can’t just carry it around.

What’s the best place to wear a pedometer?
Some tips from www.Healthpartners.com and www.pecentral.com:
• Wear the pedometer snugly against your body, attached to a belt or waistline on your clothing.
• Line the pedometer line up with the crease on your pants or the center of your kneecap.
• Keep the pedometer parallel to the ground. If it is tilted to one side or the other, it will not give you an accurate recording of your steps. The pedometer must be closed in order for it to work.
• If your clothing doesn't have a waistband, you can attach your pedometer to a piece of elastic tied around your waist or your undergarments. Also, you can secure it tightly with a safety pin or the safety leash that comes with it. If you have a large stomach, try placing the step counter on the side of your hip.

My pedometer measures distance, too. How do I set it?
• Some pedometers convert steps into distance using the length of your usual stride. Depending on the model, they calculate this through step length or stride length. Some companies use the term step length or stride length interchangeably.
Step Length = the distance from the heel print of one foot to the heel print of the other foot. This is the distance traveled forward by a single leg.
Stride Length = two steps. (Stride length can also mean the same thing as step length.)
• Read the instructions that come with your model first. Here are a few ways to calculate step length from www.pecentral.com and www.walking.about.com
-Use a football field, which is 300 feet from goal line to goal line. Count your steps. Divide 300 by the number of steps.
-Make a mark at the heel of your right foot and then walk 10 steps, marking where the heel sets down on your tenth step. Measure the distance. Divide that distance by 10. (This method can be inaccurate because you start and end at a dead halt, which is not your normal stride.)
-Use a standard setting of 2.2 for Women and 2.5 for Men. This is estimation and will not be as accurate as a precise measurement.
• If you set your pedometer for your step length and find it seems to be recording only half your distance, read the instructions again; you may need to set for stride length, which is two steps. The reverse is also true: if you at first thought the pedometer needed the stride length but you seem to be getting double your distance walked, read instructions again.

How many steps in a mile?
• If you are using a pedometer that counts steps only, you can convert the number of steps to a rough estimate of distance with this chart.

STEPS      MILES
500               .25
1000             .50
2000            1.0
3000            1.5
4000            2.0
5000            2.5
6000            3.0
7000            3.5
8000            4.0
9000            4.5
10,000         5.0

(Please consult with your physician before beginning any walking program.)