The Pedometer by bestt571

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									                           The Pedometer
The pedometer is a tool that initially makes people aware of
their physical activity levels. As the program progresses, the
participants find that the pedometer provides instant
feedback about their physical activity level that day, and then
helps motivate them to change their behaviour to get more
activity. They can see at a glance how well they are
progressing towards meeting their goals.

Participants in Stepping Out are asked to wear the
pedometer every day during waking hours for the duration of
the program.


Wearing the Pedometer

The pedometer has a clip on the back that is meant to slip over the waistband of
pants or a skirt. It may also be worn over a thin belt (but be warned — thick belts
stretch the clip, making it come off more easily). The pedometer doesn’t work
well if attached to a loose garment (some blouses or dresses).

The location of the pedometer should be somewhere between the navel and the
hip, on either the left or the right side. The pedometer must remain in the correct
position (long side parallel to the floor) in order to work. Sometimes, the
pedometer can get into the wrong position, such as getting tipped so that the flat
side is parallel to the floor (for example, if the waistband gets folded over while
sitting). The pedometer will not work in this position.

To ensure the best results, encourage your group members to frequently check
the position of their pedometer to make sure that it will record their physical
activity accurately.

How the Pedometer Works

Inside the pedometer there is a pendulum that moves up-and-down as a walking
person’s hips move up-and-down. Each up-and-down is recorded as a step.
The cumulative number of steps is shown on the digital read-out. The pedometer
should be reset each day using the “reset” button.

Pedometers don’t work well for all types of physical activity. First, pedometers
don’t like water! Advise your group members to take off their pedometer while
swimming or engaging in other aquatic activities. Pedometers also don’t record
activities like cycling accurately because the hip motion is less pronounced than
during walking or running. The participants may find other activities where the
pedometer doesn’t accurately reflect their effort.

          Frequently asked questions about
                     pedometers
Question                  Explanations                Suggestions
Why doesn’t my            The pedometer is not in     Encourage participants to
pedometer register the    an upright position.        frequently check the position
steps I am taking?                                    of the pedometer,
                                                      particularly after getting up
                                                      from a seated position.
My pedometer doesn’t      Steps taken by a person Pedometers may not be
register every single     who walks very slowly or appropriate          for     these
step that I take          has a gait impairment individuals.
                          may not be registered
                          by the pedometer due to
                          insufficient movement at
                          the hip during
                          walking.
How accurate is the       Pedometers are quite Explain to participants that
pedometer?                accurate when tested the amount of error is small
                          under            laboratory and unimportant over the
                          conditions The amount course of the day. Missing a
                          of error on pedometers, few steps is not going to
                          when worn properly, is make or break your daily
                          small and not important step total. The important
                          to        the       overall thing is that steps are
                          measurement.                increasing over time!
My pedometer keeps        Sometimes               the A string attached to the
falling off. What can I   pedometer falls off when pedometer and tied or
do?                       a person moves from a pinned to a belt loop can
                          seated to a standing help keep pedometers from
                          position      or     when getting lost.
                          dressing.
Why     doesn’t     my    Any activity performed in Use the “bonus step” system
pedometer      register   a bent-over position will (See Bonus Steps) to
steps when I am riding    minimize movement at account for these types of
my bike?             the hip, therefore no activities.
                     movement
                     will be registered by the
                     pedometer.
Can   I   wear  my No, pedometers are not Be sure to remove your
pedometer      while waterproof!               pedometer before getting
swimming?                                      into water. Use the “bonus
                                               step’ system for water
                                               sports.

    Baseline, 10 Minute Walk & Bonus Steps
Baseline

At this point, participants will have been wearing their pedometer for a week
without resetting the pedometer. This number will be used to establish the
participant’s baseline. The baseline is the average number of steps per day that
each participant takes. This value will be unique to each participant!

People want to know how they compare to others. Remember — there is no
good and bad. The number of steps/day is highly variable. However less than
~5000 steps/day is considered quite sedentary, whereas more than 9,000
steps/day is quite active for the North American population. But the most
important message is, there is no minimum to the number of steps that you have
to increase before there are benefits. Every step counts! And, of course, the
more the better!


Calculation the Baseline
Each participant should calculate the following information on page 1 of his or her
participant workbook:


Total Number of Baseline steps=          _____

Number of days wearing pedometer=        _____

Divide the total number of baseline steps by the number of days that you wore
the pedometer to get the average number of steps/day.


Average Steps/Day=                       _____
Remember if you forgot to wear the pedometer on one or more days to divide by
the number of days the pedometer was worn.




10 Minute Walk
The 10-minute walk is critical to the whole program. Ask the participants to reset
their pedometers to zero and put them on. Take the group for a 10-minute walk.

Strongly emphasize that the walk should be self-paced — that is, their normal
walking pace. It is really important that they not feel pressured into walking faster
than they normally do. We are looking to determine the average number of steps
each participant takes in 10 minutes. At the end of the 10 minutes, have the
group members record the number on their pedometer in page 1 of their
calendar.

Bonus Steps

The pedometer is not able to record all activities that your body does. The
pedometer works when your hip moves up and down, triggering the pendulum to
move up and down and record a step. Although this works for many activities
(walking, running, hiking, snow shoeing…), many activities do not use that
specific hip motion meaning the pedometer will not record steps.

We want participants to be encouraged to participate in ANY physical activity and
therefore we have developed bonus steps to allow participants to record steps
for activities in which the pedometer does not work.

To determine the bonus steps, participants should look at their 10 minute
baseline and at how long the participant was active.

Example:

John was swimming for 30 minutes. John’s 10-minute baseline is 700 steps.
Therefore, in the calendar for that day, John will add an extra 2100 steps to his
daily steps - 700 steps X 3 (3 ten minutes) =2100 steps.


The bonus step number will not be an exact measure of the level of activity you
have exerted but will give an estimate to add to your daily steps.

								
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