Pedometers
Why should you use a Pedometer?
Log your daily step count progress here
Ways to increase your step count
What is a Pedometer?
A pedometer is a small gadget used for counting the number of steps you take. Pedometers are also sometimes called step counters or stepometers. The name pedometer comes from the Latin words "ped" which means to walk, and "meter" which means to measure.
Why should you use a Pedometer?
By taking steps to walk regularly, you will improve your health. Studies show that although most people are aware of the importance of being active, only a small proportion of us actually manage to make the time to do enough activity to benefit our health. Some people find that using a pedometer can motivate you to walk more by telling you how much actual activity you are doing (as opposed to how much you think you are doing!). Once you know how many steps you normally take, you can start to set targets to increase your steps and reach the recommended level of physical activity – 30 minutes on most days of the week.
Different Types of Pedometers
There are many different types of pedometers available that can provide a number of functions – step counting, calorie counting, distance, pulse, etc. If you are thinking about buying a pedometer, consider what you want to use it for and buy appropriately. If you are simply looking for a pedometer to count steps, go for one of the simple models.
How many steps should you aim for?
The recommended guidelines for physical activity are 30 minutes on most days of the week. On average, people can do 3,000 steps for every 30 minutes of brisk walking. Therefore, an achievable target would be to work out how many steps you take on a normal day and add 3,000; so your target would be: normal day + 3,000.
Useful Resources
If you would like to keep track of the number of steps you take using a pedometer, download a daily step count card . The step card gives you guidance on setting realistic step count targets and allows you to record your progress.
If you have been trying to use a pedometer but are having problems, you might find our Frequently Asked Questions sheet helpful.
Log your daily step count progress here.
Pedometers and young people
Simple steps to success – a guide to using pedometers with young people
Guidance has been created to help those working with young people promote a physically active lifestyle through the use of pedometers. This guidance has been developed through a partnership of the following organisations: The Scottish Health Promoting Schools Unit, Sustrans, Paths to Health, sportscotland, Heriot Watt University, the Child and Adolescent Health Unit, Edinburgh University and the Youth Sport Trust.
Click here to download Simple steps to success – a guide to using pedometers with young people.
For a hard copy of the guidance, please visit www.ltscotland.org.uk
Ways to increase your step count
Walking can be easily incorporated into daily life through small changes in your lifestyle. Here are some suggestions:
- Try to walk on most days of the week. You can start with a 10 minute walk and gradually increase the time you spend walking.
- Walk to the local shops or post box and leave the car at home for a change.
- Take the stairs instead of taking the lift.
- Use your lunch break to take a walk. Walk with a workmate and you can still catch up on the chat.
- Walk the children to school.
- Walk to relax - take a stroll in the park and enjoy being outdoors.
- Consider joining a local walking group.
