How to Start a Walking Program Using a Pedometer

Pedometers are devices that measure step counts. They are usually clipped to a waistband or carried in your pocket to record the number of steps you takes in a day. A pedometer can be a motivational device if you use a walking program for exercise.

Instructions

    • 1

      Determine that a walking program is appropriate for you. Consider any medical conditions you have, and consult with your healthcare provider to be sure that walking is a suitable physical activity for you.

    • 2

      Get a pedometer. These are available at many local department stores and also from online sources. Pedometers vary as to the features they include and the accuracy with which they record steps. Some must remain upright to record properly, while others can count steps even if they remain upside down in a pocket or purse. Consider these factors as well as ease of use and wear and the display's appearance. You want a display that you can access easily.

    • 3

      Spend a week wearing the pedometer all day and recording the daily step counts to get a sense of how many steps you generally walk in a day. Don't do anything special this first week. Just wear the pedometer and record the daily counts so that you know what your baseline is.

    • 4

      Look for ways to increase your daily step counts. Park further from the doors when you go shopping. Take the stairs instead of the elevator. Remember that a few extra steps throughout the day will add up.

    • 5

      Start walking for exercise. Begin slowly if you have been fairly sedentary. A daily walk down the block and back may be enough at first. When weather is inclement, shopping malls are good locations for indoor walking.

    • 6

      Continue to keep a record of your daily step counts. Gradually increase your counts by extending your daily exercise walk. The amount you increase and the goals you set will be entirely determined by how you feel. There is no one formula for everyone.