Use a pedometer to maximize the health benefits of exercise

Photo by Matti Matilla

We’ve all read countless news reports about the health benefits of moderate exercise.  But what is moderate exercise and how do we make sure that our activity measures up?  A recent eMedicineHealth article reported on a study by the American Journal of Preventative Medicine and addressed these questions.  The study concluded that exercisers should walk approximately 100 steps per minute to achieve the best results.

The most effective way to measure steps per minute is by using a pedometer.  A pedometer is a small device worn clipped to a belt or clothing which detects movement and counts steps.  Pedometers range in price from $5 to $75 depending on the technology used to count the steps and on the type of information provided to the user.  Less expensive devices display only the number of steps and distance travelled.  Generally distance is calculated based on an initial calibration completed by the exerciser.  A mid-priced unit selling for $15-25 may include a stopwatch and more expensive units may display speed, GPS based distance, or calorie count.

To use a pedometer during exercise, simply monitor the number of steps per minute using a stopwatch if necessary to keep your range close to 100 steps per minute.  Modify the length of your stride to increase or decrease the number of steps as needed.  A healthy stride engages the quadriceps (front of the thigh), hamstrings (back of the thigh), and gluteal muscles, so you should feel your legs working when you’ve achieved a moderate intensity.

While the pedometer can’t do the work for you, it can be also be a great reminder to make healthy choices even when you are not exercising. Try wearing a pedometer throughout the day and increase your daily step count  by taking the stairs instead of the elevator, parking far away from the entrance of buildings, and choosing to meet friends for a walk rather than for a meal or for coffee.  The increased step count displayed on your pedometer will remind you of  your progress and help keep you motivated.  If you’ve begun training for a Get Your Rear In Gear 5K run or walk, use the pedometer to increase your daily steps as you prepare for the event.  Walkers who want to become runners can use the Run/Walk Interval Workout 2-3 times per week and use the pedometer on easier days  for a moderate intensity walk.