Pedometers
Why should you use a Pedometer?
Log your daily step count progress here
Ways to increase your step count
What is a Pedometer?
A pedometer is a small gadget used for counting the number of steps you take. Pedometers are also sometimes called step counters or stepometers. The name pedometer comes from the Latin words "ped" which means to walk, and "meter" which means to measure.
Why should you use a Pedometer?
By taking steps to walk regularly, you will improve your health. Studies show that although most people are aware of the importance of being active, only a small proportion of us actually manage to make the time to do enough activity to benefit our health. Some people find that using a pedometer can motivate you to walk more by telling you how much actual activity you are doing (as opposed to how much you think you are doing!). Once you know how many steps you normally take, you can start to set targets to increase your steps and reach the recommended level of physical activity – 30 minutes on most days of the week.
Different Types of Pedometers
There are many different types of pedometers available that can provide a number of functions – step counting, calorie counting, distance, pulse, etc. If you are thinking about buying a pedometer, consider what you want to use it for and buy appropriately. If you are simply looking for a pedometer to count steps, go for one of the simple models.
How many steps should you aim for?
The recommended guidelines for physical activity are 30 minutes on most days of the week. On average, people can do 3,000 steps for every 30 minutes of brisk walking. Therefore, an achievable target would be to work out how many steps you take on a normal day and add 3,000; so your target would be: normal day + 3,000.
Useful Resources
If you would like to keep track of the number of steps you take using a pedometer, download a daily step count card . The step card gives you guidance on setting realistic step count targets and allows you to record your progress.
If you have been trying to use a pedometer but are having problems, you might find our Frequently Asked Questions sheet helpful.
Log your daily step count progress here.
Pedometers and young people
Simple steps to success – a guide to using pedometers with young people
Guidance has been created to help those working with young people promote a physically active lifestyle through the use of pedometers. This guidance has been developed through a partnership of the following organisations: The Scottish Health Promoting Schools Unit, Sustrans, Paths for All, sportscotland, Heriot Watt University, the Child and Adolescent Health Unit, Edinburgh University and the Youth Sport Trust.
Click here to download Simple steps to success – a guide to using pedometers with young people.
For a hard copy of the guidance, please visit www.ltscotland.org.uk
Ways to increase your step count
Walking can be easily incorporated into daily life through small changes in your lifestyle. Here are some suggestions:
- Try to walk on most days of the week. You can start with a 10 minute walk and gradually increase the time you spend walking.
- Walk to the local shops or post box and leave the car at home for a change.
- Take the stairs instead of taking the lift.
- Use your lunch break to take a walk. Walk with a workmate and you can still catch up on the chat.
- Walk the children to school.
- Walk to relax - take a stroll in the park and enjoy being outdoors.
- Consider joining a local walking group.
Sourcing pedometers
There is a wide range of pedometers on the market so it is worth taking time to consider which pedometer is the best model for your project and target group. All pedometers measure the number of steps taken and some may also convert this into distance travelled (e.g. in metres or kilometres) and/or energy expended (as calories burned). They can vary in price from around £4 up to £30. Please remember that giving out pedometers alone has very little effect on increasing physical activity and they are most effective when used with personalised goal setting and when targeting the most inactive people. So consider what you are aiming to achieve.
Generally, the more expensive the model the more features it will have e.g. steps, distance, calories, speed, time and memory. Unless your project wants to use a range of data, such as calories burned, it is best to opt for a simple but reliable model that just counts steps. If you choose a model that shows distance as well as steps be aware that, as each person’s stride length differs, you will usually need to set up the pedometer starting. This does require extra work and time. If you do decide to use a model that provides a range of data, make sure you know how you will collect and analyse this data before you pay for something you don’t need or have not time to use effectively.
When you are choosing a pedometer consider:
- how much money you have to spend
- if they will be kept by or loaned to walkers
- what data you want to collect (and can realistically use)
- how simple it is to use and read
- if you want any extras such as bright colours or lanyards
- if the battery is already installed and an activation tab in place
- does the price include a spare battery
Then:
- check with local contacts what models worked (or did not) for them
- buy a trial batch; ask some of your walkers to test them
- Always test the pedometer with the person who is going to use the pedometer and make sure it is recording before they starting using it i.e. get them to walk and count 30-100 steps and see if the pedometer counts the same
Paths for All are currently using the Silva Pedometer Step Counter. This pedometer is a very simple step counter, weighing only 22 grams it attaches to trousers or belt and counts steps only.
Paths for All have made an arrangement with Be-Active for health walking projects in Scotland to receive the following pricing when ordering the Silva Pedometer Step Counter:
- 1-10 pieces @ £9.99 each
- 11-100 pieces @ £9.25 each
- 101-500 pieces @ £8.75 each
All price include VAT and postage and packaging.
If you are interested in purchasing the Silva Pedometer Step Counter, please email info@be-activeltd.co.uk quoting 'Paths to Health'.
Please note, you will be dealing directly with Be-Active and all enquiries should be made to them. This applies to the Silva Pedometer Step Counter model only.
