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					Healthy & fit on the go                                                                                                  Pedometers

Why a pedometer? - Walking is simple, inexpensive and effective. A pedometer can help motivate and measure your
progress when you walk to achieve your physical activity goals.
Which pedometer is best? - You get what you pay for, so avoid the $2 pedometers. There are thousands of brands
and models with many different features to choose from. A simple step counter in the $20 price range will serve
you well for a long time.

Calibrate your pedometer-
        Walking: Wear pedometer according to manufacturer’s directions, set to 0, walk and count 100 steps, check
        to see if it measured 100. Adjust your step count to reflect the actual steps recorded on the pedometer.
        Shaking: Set pedometer to 0, pack it in the original shipping container, shake the box 100 times then check
        to see if it measured 100. Adjust if needed.
Calibrate yourself - Wear your pedometer for a week and record your number of steps at the end of each day. Use
your average steps per day as your starting point. Set a goal and increase your steps per day gradually to reach that
goal. Although many programs recommend a goal of 10,000 steps per day, research cited by the President’s
Council on Physical Fitness and Sports indicated that normal weight adults actually walk 9,000 steps per day and
that healthy 8-10 year old children take between 12,000 and 16,000 steps per day.
Record progress - Keep track of your steps per day on a simple chart or calendar. This can help keep you motivated
to walk every day and serve to hold you accountable to yourself and your physical activity goals.

                                                                                                                        all steps count
Chart your progress - Use this chart to set goals and track your progress
   Sunday              Monday               Tuesday            Wednesday             Thursday                  Friday     Saturday




   Developed by Betsy Johnson, Extension Educator, Health & Nutrition, john3064@umn.edu
   For more information, visit www.extension.umn.edu/health University of Minnesota Extension is an equal
   opportunity educator and employer. This material is available in alternative formats upon request. Direct
   requests to 218.327.5964.

				
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