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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. | 
