Walk Off Pounds with a Pedometer

Do you want to prevent unwanted weight gain, or promote weight loss, without even trying? Increase the number of steps you take each day and you’ll be on your way! The best  way to stay motivated and to keep track of your walking is to use a pedometer. Studies have shown that wearing a pedometer is associated with weight loss even in those people who don’t “diet”.

Many of my clients tell me “I walk a lot”. But without actually knowing how much you walk, it can be difficult to assess your progress and set goals. The pedometer (or step counter) can be a great tool to help motivate you to move more.  It is inexpensive, easy to use and a no brainer – just clip it on your belt and your every step will be tracked! It is a great behavioral tool to get you off the couch. And you don’t need to purchase an expensive gym membership or special clothing. .. just a good pair of sneakers or walking shoes.

How much walking should you do?
On average, American adults in the U.S. take 5700 steps a day. Sedentary people generally move only 2000-3000 steps a day (and I’ll bet many of those steps are to the refrigerator). To be considered “active”, the general recommendation is to walk 10,000 steps a day. What does this mean? One mile is equivalent to approximately 2000-2500 steps, depending upon your stride.  But keep in mind that this might not be realistic for everyone. Health experts have suggested that it is more effective for individuals to work on increasing walking from their baseline (see my tips below) as opposed to focusing on the actual number of 10,000 steps. Some people can get health benefits from walking 4000-7000 steps a day, whereas others might need even more than 10,000 for weight loss.

Check out this helpful LINK for  buying and using pedometers:

Tips to maximize the benefits from your pedometer:
1. Wear the pedometer for a week to get a baseline of how many steps you walk in a typical day. Clip it onto your belt and keep it on from morning until night. You will get concrete info as to how many steps you walk each day.

2. Once you  have your baseline,  set a goal to slowly increase your steps. I would recommend increasing by 200-500 steps a day each week. So if your baseline was 3000 steps on week one, week two you would aim for 3250-3500 steps.

3. Keeping records of your steps can motivate  you to increase your walking.

4. Keep in mind that all pedometers are less accurate when walking at very slow speeds (less than 30 minutes per mile).

5. Try these little tricks to increase your steps:
– parking further from the door of your destination
– taking the stairs rather than the elevator
– pace around as you talk on the telephone
– take a marching-in-place minute once an hour
– get off the bus or subway a stop early

I have several clients who have started using pedometers and are much more motivated to increase their walking. It is kind of like a game! Check your pedometer throughout the day and see how you can meet your step goal.

Get your pedometer today and watch the pounds slowly melt away….