Fitness Tips

Pedometer

Counting Steps

Wearing a pedometer is an excellent way to monitor your daily activity level. Research shows that they are very effective in helping people start and maintain a regular fitness program.



Tips in using a pedometer effectively:

  • Choose a pedometer that is reliable and accurate. Also get a safety strap to be sure you don't accidently lose your pedometer.
  • Wear it for 2 days before you begin your InStep for Life exercise program to see how many steps you normally take without a walking program. Average your two days.
  • Then set a goal of an additional 1000-2000 steps above your daily average (it takes about 2000 steps to equal one mile). Gradually add enough steps so you are walking at least 2 miles daily. For example, if you walk 4000 steps daily with an exercise program, work up to a goal of at least 8000 steps daily within a few weeks to 2 months,
  • Research shows that if you want to be highly fit, aim for at least 10,000 steps daily. Just remember to gradually increase your steps over a number of weeks.
  • Write your total steps for each day on a calendar or fitness log. Then once a week, record them in the online GetFit Adventures program if you want to apply your steps toward a fitness adventure.
  • For best stepping accuracy, it's important that you wear your pedometer in an upright position. If it is laying over, rather than being vertical, it will not be accurate. Try moving the pedometer to various positions on your waist or belt to find a location that is most accurate for you.
  • You can check accuracy by stopping your walk, check the number of steps on your pedometer, then walk normally and count 100 steps. Stop and check your pedometer again. If it is not close to an additional 100 steps (within 2-3 steps above or below) move the pedometer to a new location and try again. Some pedometers allow an adjustment to make it more or less sensitive. Keep in mind that a pedometer will not work in your pocket or in a purse.
  •  If your pedometer shows miles walked, keep in mind that miles are a rough estimate because your stride length varies considerably throughout the day. Pay attention primarily to your steps.

WalkerWalking

Walking is a great way to get started on a regular exercise program. Nearly everyone can walk, it's inexpensive to get started, and it's safe. Walking is the most common physical activity of choice for most people.

When first getting started, here are some important guidelines to follow that can help keep your program safe and effective:

  • Find a safe place to walk away from busy traffic. If possible, walk in a park, a quite place by a lake or trail, or through a safe neighborhood that is quiet and peaceful. Invite a walking buddy to join you.
  • Choose comfortable walking shoes. If needed, visit your local running or walking shoe store and ask for help in getting a shoe that fits well and gives your foot the proper support and cushion for walking on hard sidewalks and pavement.
  • Gradually work up to at least 30 minutes of brisk walking daily. Walking hills, or adding fast walking surges in your daily walk can add additional fitness improvement.

BikerBiking

Biking is another great aerobic activity that can be a good trade off to walking or running. It's good to have variety in your exercise program. This helps prevent overuse of certain muscles and joints that can cause injury or soreness and gives other muscles a good workout. This principle is called "cross training" and provides variety and interest to your fitness program. Write down your biking miles or time daily

  • For safety, bike on quiet roads or bike paths, away from busy traffic.
  • Always remember to wear your helmet.
  • Biking gloves and biking shorts with added padding can make your bike rides more comfortable.
  • Aim for at least 30 minutes of riding daily. On the weekends or holidays you may want to take longer rides. Riding hills is also a great way to strengthen your legs and add additional cardiovascular fitness.