How to Use a Pedometer

If you are not a fan of strenuous and very physical activities like contact sports or weight lifting but also do not cherish the thought of sweating it out on a treadmill staring at the TV, then walking is for you. Walking outdoors is especially good if you love sightseeing -- it is also quite fitting if you like the thought of getting some exercise without looking like it. Of course, like with any kind of exercise or weight loss program, you should try tracking your progress. For this, you can try using a pedometer.

Pedometers are little gadgets that look like the beepers and pagers of the 90's. But, instead of showing you messages, these beeper-like devices show you how many steps you've taken and the distance you've covered. Some more sophisticated designs also have the bonus of counting how many calories you've burned. Use a pedometer during your walks and see how a few minutes can help you lose weight without the fuss.

Using the pedometer

1. Wear the pedometer on your hip, right where the movement comes from when you take a step.
Wear your pedometer on your waistband or belt between your side and your belly button in line with your knee. This apparatus records the number of steps you have taken during a particular walking session by counting each movement of your hips whenever you take a step. Thus, it tracks the distance you have covered by the number of your steps, which measurement you can convert to an accurate distance in meters or inches or miles. From this you can compute the number of calories you burned during each session and you can improve from there if you want to lose weight or improve your fitness.

2. See how long your normal stride is.
Measure a certain distance in a level field such as 20 feet or 240 inches. Count the number of normal steps that you take to cover this distance. Divide 20 or 240 with the number of steps to get the length of your stride. Thus, you just multiply the number of steps with the length of your stride to determine the distance you have covered. This distance will encourage you to relax while you walk and enjoy every step of it. You can compute the number of steps per minute to determine your average distance.

3. Set a goal and try to improve your distance and time periodically.
Once you can walk in a relaxed manner, set your goal and try to achieve this distance by adding the time you walk each session by increments of a few minutes until you finally reach it. Be sure to listen to your body so that you will not push beyond your limits. Start slow and relaxed. Increase your distance as soon as you feel yourself more fit to take it. You can increase the pace at some intervals to add vigor to the exercise or you can climb stairs and uphill.

4. Plan varying routes.
Plot your walking course, where there are people around so muggers will not become interested in you. Enjoy the sights of nature like you enjoy a vacation. When it rains, continue your walk inside the mall or a large public building. Also, be sure to add uphill climbs to bring challenge in your walking sessions. The type of surface that you walk on can make for different types of exertions, benefits and challenges.

5. Record your daily walks.
Be sure to keep a log of the distance that you walked each day. Because you are accurate with your daily measurements, the pedometer will keep you motivated in your walking regimen.