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Using a pedometer can help
you walk further
by Catrine Tudor-Locke, PhD
In survey after survey, walking for health is reported as the most
popular exercise choice, especially for older adults. Public health
recommen-dations state that everyone should do 30 minutes or more
of moderate physical activity, such as brisk walking, most if not
all days of the week. But how do you know if you are walking enough
to reap health benefits?
Rediscovering pedometers
Pedometers are simple gadgets that cost $25 or less that you
wear on your waist to continuously count the steps you take in a
day. For the past 30 years in Japan, pedometers have been used successfully
to increase walking. But in North America we are only now discovering
their usefulness in assessing walking behaviour. They also have
the potential to be motivational devices.
Research increasingly supports
the use of pedometers. In older women, a higher number of steps
per day has been associated with increased bone density. And in
middle-aged populations, a lower number of steps per day has been
linked to increased body fat and decreased fitness. Studies of individuals
who have increased their steps per day have shown improved physical
fitness, blood pressure and body composition.
What do pedometers measure?
Pedometers worn on the waist record steps through the up and
down motions of the hip. In laboratory conditions, pedometers are
impressively accurate. But in the real world there can be errors
when people walk slowly and do certain movements, such as bending
and weight shifting. Pedometers may not be appropriate for frail
older adults who walk very slowly or have gait impairments. However,
for most older adults who are using pedometers to monitor their
own behaviour, the amount of error is likely to be small and unimportant.
SOURCE: Active Living Coalition
for Older Adults
Disclaimer:
This handout is not intended to replace a one-on-one relationship
with a qualified healthcare professional and is not intended as
medical advice. It is intended as a sharing of knowledge and information
from research. The ICAA encourages you to make your own health and
business decisions based upon your research and in partnership with
a qualified professional.
Pedometers make Americans move.
American Institute for Cancer Research Newsletter 2002;77:4.
Pedometers: A step on path to
fitness. Family Practice News. July 1, 2002; page 5.
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