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Step counter - PEDOMETER

When you want to start an exercise program, it is important to have measurable, achievable goals. Self-monitoring components like pedometers help to count every move you make.

A pedometer is an electronic device that counts each step you walk by detecting the movement of your hips. By positioning it correctly, it records each step every time your hip moves.

Do you know how to use it?

Most pedometers are relatively easy to use and maintain. Once you’ve chosen the one that suits you best, you can get started:

  • Clip your pedometer onto your waist band or belt.
  • Ensure that the pedometer is snug on your hip and lined up above your kneecap. Make sure it’s in an upright position or it won’t record your steps properly.
  • Set the counter to zero and walk 20 steps. Then check the display to ensure the pedometer accurately records the number of steps.
  • Change the battery as soon as you notice the digital display fading.
  • Treat your pedometer with care. Shaking it will alter the step count and dropping it could break the crystal inside.

Before starting your pedometer program, you should consult your physician. If you’re physically ready, all you have to do is invest in a comfortable pair of walking shoes, strap on your pedometer and you’re ready to go!

How many steps should I walk every day?

  • Under 5,000 steps per day, you are not getting enough physical activity.
  • 5,000 - 7,499 steps per day is the average activity
  • 7,500 - 9,999 steps per day are good enough
  • 10,000 or more steps/day is an excellent target and puts you in the “active” category.
  • More than 12,500 steps per day puts you in the "highly active" category and ensures you are attaining many health benefits.

The Step Diet: What is it?

The entire STEP DIET premise is simple: Walk 10,000 steps a day

Tips to increase your step count and add more physical activity to your day

100-1,000 steps

Changing simple habits would add up more steps to your day. You can get off the bus one stop sooner. If your destination is in the 5th floor, get down the lift at the 4th floor and take the stairs. A brisk 5 minute coffee-break walk or walking over to talk to neighbors are other ways of increasing your step count. These simple changes in your daily life would account for your steps.

1,000-5,000 steps

To reach these numbers of steps, you will need to state adding in walking on the spot while you are on the phone and a 20-minutes coffee-break walk at your office. You will need to make a conscious effort to get up from your desk a few times a day and walk for 5-minutes. You can get active around your home by cleaning and gardening. Gardening is really very interesting!!!! Try it out.

5,000-10,000 steps

For achieving 10,000 steps per day you would need to be more committed. Don’t worry; it’s easy!! Aim to use the stairs for 5-6 times, walk for 5km, taking a 30-minute walk with your dog, and 10 minutes walk after breakfast, lunch, and dinner.

Reaching 10,000 steps every day will help you feel you’re really exercising. Do you agree?

This is the point that makes you feel good about yourself because you’re truly starting to live an active lifestyle.

Are you walking fast enough?

If finding time to exercise is difficult for you, try to increase your number of steps in less time.

Check out!! Here are four paces to consider.

S = SOCIAL WALKING, Slow pace where you can maintain a conversation easily.
B = BRISK WALKING, you can still talk but are a little out of breath.
F = FAST WALKING, talking is very difficult.
P = POWER WALKING, go as fast as you can while pumping your arms, you can’t talk while doing this.

Tips for using PEDOMETER

  • Do not use pedometer during swimming as it is not water-proof.
  • Wear pedometer everyday to track your steps and progress accurately.
  • Pedometer counts the steps even when you are running, climbing, or hiking. It doesn’t count the intensity of steps.
  • Many multi-functional pedometers are developed in the market which may include speed, elapsed time, calories burned and steps per minute. Each new feature will pose the additional cost. Choose any pedometer to track the status of walking.
  • Calculating distance is easy. 2000 steps are equal to about 1.6kms or 1 mile. From this calculation you can figure out the distance travelled per day.
  • To prevent stiffness and increase flexibility, warm up for five minutes of medium paced walking, followed by few stretches to your legs.
  • Step counters do not work correctly if attached to your shoe.
  • Be sure your step counter is attached firmly at all times. If it is tilted or flops around, it may miscount steps.
  • Wear your step counter all day, from when you get dressed in the morning until you go to bed at night.
  • Remember to set your step counter to zero at the beginning of each day.

"You don't need to run marathons to control your weight, just strap on a pedometer and lace up a pair of sneakers- get moving."

Pledge

I _ _ _ _ _ pledge to take-up some form of physical activity daily such as walking , jogging , aerobics , exercise , cycling , dancing , sports for the benefit of my health and wellness. Also, I would try to motivate at least one person from my family , friends or colleagues to get moving for their healthy lifestyle.

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  • I Pramod pledge to take-up some form of physical activity daily such as walking , jogging , aerobics , exercise , cycling , dancing , sports for the benefit of my health and wellness. Also I would try to motivate at least one person from my family , friends or colleagues to get moving for their fitness.
  • I Srikanth pledge to take-up some form of physical activity daily such as walking , jogging , aerobics , exercise , cycling , dancing , sports for the benefit of my health and wellness. Also I would try to motivate at least one person from my family , friends or colleagues to get moving for their fitness.
  • I Debdeep pledge to take-up some form of physical activity daily such as walking , jogging , aerobics , exercise , cycling , dancing , sports for the benefit of my health and wellness. Also I would try to motivate at least one person from my family , friends or colleagues to get moving for their fitness.
  • I Vevek pledge to take-up some form of physical activity daily such as walking , jogging , aerobics , exercise , cycling , dancing , sports for the benefit of my health and wellness. Also I would try to motivate at least one person from my family , friends or colleagues to get moving for their fitness.

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