Culture, Tourism and Healthy Living

Using your pedometer

What is a pedometer?
The Pedometer is a step counter that is easy to use, convenient, and tracks the number of steps taken each day. The device is worn at the waist and counts the number of strides taken by the wearer by responding to the impact of the wearer's steps. Many doctors and researchers have found that wearing a pedometer is a great way to track your daily activity and inspire you to move more on days you have been less active. Pedometers have been used in many parts of the world for more than 30 years to assess physical activity and increase walking behaviours.

How do the pedometers work?
Pedometers are an easy and fun way to build more physical activity into your day. All you have to do is fasten your pedometer on your waist when you get up in the morning. The best part is that it's customized to meet the needs and abilities of all participants. Don't worry if you are not a sports participant, pedometers are about adding more activity to your day. You can even get credit for activities you do that don't allow you to wear your pedometer, such as aquatics activities, biking, and conditioning exercises. Simply use the conversion chart provided on our Web page to convert time spent on these activities into steps, and then add this to your daily step count.

How to wear a pedometer?
Clip the pedometer to your waistband or belt, directly above your knee, on the side of the hand you normally write with. (Caution: attaching the pedometer to a thick belt may cause the clip to break). The pedometer should remain upright, not tilting forward, backward or side-to-side.

Goal setting and establishing a baseline

Health and fitness researchers have proven that physical activity, such as walking, can achieve impressive health benefits. Wearing a pedometer is like having a pocket-sized treadmill attached to your hip. It tracks every step you take!

Using a pedometer is easy. To get started, wear your pedometer for three days. This will give you an idea of how many steps you currently average. Next, set a goal to increase your steps by 500 steps a day. When you reach that goal, set a new one! Remember to wear your pedometer every day.

Ten thousand steps per day (approximately 8 km or 5 miles) will help you reap the health benefits of physical activity. (However, please note that this figure may not be appropriate for all groups, e.g. older adults, people living with chronic diseases, and children). Although 10,000 might sound like a lot, an average person will take approximately 2,000-3,000 steps per day without trying. Once you start getting credit for each step you take, you will find yourself looking for opportunities to take more! Walking to school or work, parking farther from entrances, taking the stairs, or getting outside for a walk or a game with your friends can help you reach your goal.

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