"A journey of a thousand miles begins with a single step" Lao-Tzu

It might be safe to say there is a pedometer craze. These little step-counting devices are extremely popular with people right now and there are many wellness programs promoting their use.

How do pedometers work?

There are two types of pedometers, spring-levered and piezoelectric. Spring-levered pedometers use a spring-suspended horizontal lever arm that moves up and down in response to the movement (vertical accelerations) of the hips as you walk or run.

Piezoelectric is a material that generates an electric charge when it is mechanically deformed. This generates a voltage proportional to the acceleration and the voltage oscillations are used to record steps.

If you're taking steps, whether walking, dancing, or stair climbing, the pedometer is counting.

Are pedometers accurate?

You get what you pay for. Accurate pedometers are those with step-count errors less than 10%, high or low. That is, the pedometer should not count more than 110 steps, or fewer than 90 steps, if you walk 100 steps. ( Pedometer reviews at About.com )

How much stepping to do?

10,000 steps per day is a good goal. That's about 5 miles based on an average stride length. Personal trainers aren't going to have any trouble surpassing that goal but some people will need to work up to that number. Here are some suggestions for clients (or yourself):
Easy Ways to Add Steps To Your Day

* Walk to a meeting or work-related errand (or plan a walking meeting)
* Walk after work (encourage your spouse, kids, or friend to join you)
* Walk before work
* Walk at lunch
* Walk on the weekend (before breakfast to burn more efficient calories)
* Walk while traveling (before and after meetings)
* With the dog (take the long route)
* Walk to any destination (work/store)
* Walk to visit a neighbor
* Window shop
* Get up to change the channel (now that's a novel idea)
* Park farther away when shopping
* Use the stairs rather than an elevator
* Walk around your garden or mow your own lawn
* Perform other cardiovascular activity

A simple pedometer can be a great tool to increase motivation (immediate gratification) and monitor progress.

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