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Step Up and Be Counted - Let's Get Walking with a Pedometer!

Let's get walking!

Change your life by putting your best foot forward and walk more often! Here are tips, techniques, and suggestions for walking with a pedometer to improve your health today.

Why walk?

Walking is an activity for all ages. It is easy and inexpensive!

Walking is a great way to help you feel better, live better and be healthier. It is an activity you can enjoy year-round.

So let's get walking with a pedometer!

Pedometers - what are they?

• A "pedometer" or "step-counter" is a small tool that clips to your waistband.
• It records the number of steps you take through the up and down motion of the hip.
• Wearing a pedometer acts as a motivational tool to remind you to walk more and to be active. A pedometer is an excellent recorder for tracking your activity level throughout the day.

Are you ready to walk?

Let's be sure. Walking is safe for almost everyone. If you are concerned, complete a Physical Activity Readiness Questionnaire (PAR-Q) and/ or check with your doctor before beginning any exercise program.

To get your copy from the Canadian Society for Exercise Physiology, please visit Par-Q and You or call 613-234-3755.

Getting started

• Clip your pedometer onto your belt or the waistband of your pants or skirt.
• It can also clip to undergarments.
• The pedometer should be positioned horizontally and snug on your hip, lined up above your knee.

The 20- step test

1. Clip your pedometer onto your belt or pants.
2. Reset the counter to zero.
3. Walk 20 steps.
4. Check the number of steps you've recorded.
5. The pedometer should read between 19 to 21 steps. If it doesn't, re-adjust the position of the pedometer and repeat the test.

Week one - Finding your baseline

• Clip on your pedometer in the morning, reset the counter to zero and go about your daily routine.
• At the end of the day, log the number of steps you've taken, continue for seven days. (See Chart A)
• At the end of the week, calculate the average by taking the total number of steps for the entire week and dividing that number by 7. This number is your baseline.

Week two plus - Set realistic goals

• Your goal for week two is to boost your average daily steps by 20 per cent.
• Your new goal for daily steps will be your baseline multiplied by 1.2 (i. e. if you average 3,000 steps per day in week one, your daily step goal for week two would be 3,600).
• Continue to increase your steps each week until you reach your Daily Step Goals (see Chart B).

Tips for increasing daily steps

• Enjoy a family walk after dinner
• Take the stairs instead of the elevator
• Take the bus and get off one stop early
• Take a walking break instead of a coffee break
• Walk to the corner store

Stepping up the pace

As you approach your Daily Step Goals, gradually extend the length and intensity of your walks. Incorporate a daily brisk walk. Health Canada recommends that we accumulate 30-60 minutes of moderate activity on most days of the week.

*see resource listing for more information

Warm-up, cool-down

Begin by walking at a moderate pace for five minutes. This will allow for the gradual increase of your heart rate, body temperature, and blood flow to your muscles and joints. Gradually increase your pace to a brisk walk. The final five minutes of your walk should focus on cooling down. Walking at an easy pace will allow your heart and breathing rates to return to normal.

Let's get wise! Warning signs for concern

If you experience any of the following symptoms, stop and consult your physician.

• Chest pain or pressure
• Nausea
• Leg cramps or unsteadiness
• Abnormally high heart rate
• Light headedness or dizziness
• Shortness of breath
• Any other unusual discomfort

Mild soreness may be experienced after starting a new exercise. Contact your physician if the soreness does not improve after two to three days.

The Talk Test: If you can carry a conversation on while walking briskly, you are setting a good pace. If you are breathless and unable to talk while walking, slow down, you are going faster than you need to.

Pedometer tips

• Wear pedometer from the moment you get up until you go to bed.
• Attach the security strap.
• Avoid water - pedometers don't swim (be careful in the washroom).
• When you take off your pedometer at night, record your daily steps.
• Pedometers can be used during a variety of sports, even when biking. When you ride your bike, attach the pedometer to your shoe instead of your waistline.
• Be aware that a bumpy car ride will add some steps to your day.
• Avoid dropping or subjecting your pedometer to shock.
• Avoid using a pedometer in a place with excessive humidity (i.e. saunas).
• During walks, carry water. Drink small amounts of water before, during, and after your walk, particularly in warm weather when you are sweating heavily.

Seasonal considerations for an outdoor walk

• Be sun smart! Wear a hat and sunscreen.
• Avoid the hot noonday sun and carry a water bottle.
• Protect yourself from West Nile Virus. Reduce your chance of being bitten by mosquitoes. Wear light-coloured, long-sleeved shirts and long pants when outdoors especially at sunrise, early evening and at night when mosquitoes are out. Wear mosquito repellent.
• Dress for the weather. Loose, airy and light clothing is best for warm weather. The colder the weather, the more layers should be worn. Hydration is just as important in cold weather as in summer months.
• Shoes should be comfortable, durable, cushioned and support the arch.

Plan your route

• Safety first! Carry a cell phone or a whistle.
• Tell someone where you are going and when you will be back. Better yet, walk with a partner.

Consider the following

• Degree of difficulty of the route - Are there hills or traffic to negotiate?
• Route popularity - Is it busy or remote? Avoid isolated areas.
• The walking surface - Is it stable? Is there a sidewalk? Is it clear of snow and ice?
• Distance - How far do I want to walk?
• Neighbourhood ambience - Will it be a pleasant walk? Is it shaded?

Physical activity conversion chart

Not all activities record your steps. Suggested number of steps you can log for a variety of activities:

Where to purchase a pedometer

Many sporting goods, electronics and department stores now carry pedometers. Prices range from $15 to $75 CDN with the average being about $30.

For information on City of Ottawa programs, including Pedometer Walking and a Pedometer Lending Library, please call the Ottawa Public Health Information at 613-580-6744.

Ottawa Public Library Pedometer Information
Pedometer Online Evaluation Form

Resources

Step Up and Be Counted Pedometer Book[pdf]
Active 2010
Canadian Fitness and Lifestyle Research Institute
Canadian Health Network
Canada's Physical Activity Guide to Healthy Active Living
Walking Clubs

Weekly Step Log (Chart A)

Sample 9-week chart

*Indicate days that included a brisk walk

Daily Step Goals (Chart B)

[pdf version]