How to Walk With a Pedometer

A pedometer is a device that clips to the waistband of your pants or is worn on your wrist like a watch. Some cell phones also have pedometer apps. The device is used to count the number of steps that you take throughout the day or for a specific walking routine. Since the device keeps track of your fitness activity, it can serve as motivation to get up and move more often. Taking 10,000 steps per day is considered a healthy fitness goal. If you want to burn plenty of calories with the aim of creating a daily calorie deficit so you can lose weight, you can set your goal for 12,000 to 15,000 steps per day. And if you want aerobic benefits, take 3,000 of those steps at a fast pace.

Instructions

    • 1

      Attach a pedometer to your wrist or waistband every morning before you start your day or at the beginning of a walk you'd like to measure. If you are worried that the pedometer will fall off of your waistband, tie a ribbon around the pedometer clip and pin it to your pants. Most pedometers should be attached to your waist, aligned with your right knee. Your pedometer should not be tilted to one side, rather it should be straight up and down.

    • 2

      Write down the number of steps that you took during the day at the end of every day for one week. If you performed any unusual activity or performed a workout, take note of that on a calendar.

    • 3

      Multiply the results of each day of the week by 1.2, or a 20% increase. Set the results of this calculation as the goal for each day of the week. If you reach 10,000 steps each day, continue at this rate. If you haven’t reached 10,000 steps each day, increase your goal for the following week by 20% again.

    • 4

      Continue increasing the number of steps that you take each week by 20% until you reach at least 10,000 steps each day (or 12,000 to 15,000 if you want to burn more calories).

    • 5

      Increase the number of steps that you take by taking a walk with a friend, walking your dog, walking to the store, walking to work and walking around your yard.

    • 6

      Find out how your 10,000 steps correspond to distance. Measure 20 feet on a sidewalk and mark the starting and finishing points. Start walking a little bit before the measured distance so that you reach your normal walking speed. Hold the pedometer in your hand. Count the number of steps taken during the 20-foot stretch using the pedometer. Divide 20 by the number of steps that you took. The result is the number of feet that you travel in each step. Multiply that result by 10,000 to see the number of feet that you aim to travel each day.