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All You Need to Know (and more) About Pedometers
How do they work?
A pedometer detects different types of movements. From walking, to running, to hopping - the pedometer will detect it. Most digital pedometers have an internal spring-mounted lever which resembles an uneven teeter-totter. As an individual moves up and down, one end of the teeter-totter touches a metallic surface and records one step.
Are they accurate?
Some pedometers have step, distance, and calorie-counting functions. However, they are most accurate when simply counting steps. Pedometer manufacturers recommend pedometers be placed on the waist directly about the right knee.
How many steps per day should I take?
Many people believe an appropriate step goal is 10,000 steps/day. However, the 10,000 steps per day may be difficult for some people to achieve, especially if he/she is beginning an exercise program. Below you will find a chart from the American College of Sports Medicine which can be used to assist individuals with setting attainable walking goals.
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Phase |
Instructions |
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Step 1: |
Keep a daily diary of how many steps you take
over a 4-7 day period.
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Step 2: |
Make your daily step goal for week #1 the
highest steps per day value you obtained
during step 1.
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Step 3: |
After the first week, try to add an additional 500 steps/day each week until you attain your goal.
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The chart below displays a steps per day index for classifying the pedometer-determined physical activity levels of adults. It is based on a 2004 article published in Sports Med, “How many steps/day are enough?”
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Steps/day |
Level of physical activity |
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5,000
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Sedentary |
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5,000-7,499
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Low Active |
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7,500-9,999
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Somewhat Active |
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10,000-12,499
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Active |
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>12,500
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Highly Active |
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