The 10,000-step program

PEDOMETERS are funny little things. Who would have thought knowing the exact number of steps you’ve taken today could improve your health?

These little gadgets don’t seem like much but they can be an invaluable motivational tool when it comes to getting off the couch. Keeping track of how many steps you take each day helps you set goals, track progress and challenge yourself to spend more time on your feet.

Pedometers can also serve as a reality check for those of us who assume we’re covering a lot of ground, when in fact, we’re not. Maybe we don’t have time to hit the gym, engage in organised sports or workouts. But if we can just put one foot in front of the other for a few minutes a day, the long-term effects are well worth the effort. (See The surprising health benefits of walking)

To understand more about how pedometers work and how to pick out a good one, SuperLiving spoke with Kate Crosby. She’s the founder of Pedometers Australia and says since she works long hours in an office these days, her pedometer doesn’t let her fool herself about the stagnation.

“I used to take walking groups out so I was doing a really excessive amount, 50,000 to 80,000 steps a day on average,” she said. “Now my businesses are totally web-based. I’m here from half past five in the morning and I usually leave at about seven o’clock in the evening. My pedometer counts up to 3000 steps, now that’s horrific.

“People think, ‘I’m up and down, doing stuff all the time’ but with 3000 steps, the calories you burn are nothing compared to what you eat – even if it’s just a salad. People have to understand that what you think you do and what you actually do can be two totally different things.”

10,000 steps a day

This is where pedometers come in. If you have a more accurate picture of how much walking you’re really doing, you’ll be able to more effectively pursue this straightforward exercise. The most common goal for beginners is 10,000 steps a day. If you’re shooting to lose weight, 5000-6000 of these steps should be of a higher intensity.

Crosby says for the average person who doesn’t get out much, like someone with a desk job, it’ll take two 20-minute walks a day to make it to 10,000 steps. A pedometer will confirm this is almost impossible to do staying inside. You’ve got to get out and you’ve got to push it a little. 

“If you’re a waitress, for example, you’re on your feet all the time,” Crosby said. “You’re usually doing anywhere from 8000 to 15,000 steps a day. From a waitress’ point of view, she’s thinking she must be healthy because everyone’s saying you need to do 10,000 steps a day to be healthy. But if you’re looking for weight loss, thousands of those steps need to be of a high intensity.”

“People say, ‘I’m doing 10,000 steps so I must be fine’ but actually that’s not the case.  But 10,000 steps is a great goal and a very achievable goal for people who are only getting 4000 steps a day – because once you’ve got that habit, you’re going to move on to other things.”

Getting the right gear

Choosing a good pedometer is important because an inaccurate count can actually harm your exercise efforts by giving you false feedback on your exertion and progress. The trouble is there are lots of lousy pedometers out there with obsolete counting mechanisms. They may be good for generating interest in beginners but the cheapies don’t last long.

Basically, this means you’re better off with an accelerometer, which uses an electric motion-sensor counting mechanism. These pedometers employ essentially the same technology as the new motion-sensing video games and are far superior to the cheaper spring-operated pendulum models. 

Crosby says a safety strap to protect the pedometer from falling is a must and the best features are seven-day memory and distance/calorie counters. Extras that pertain to walking fitness are a big plus but don’t be fooled into thinking a pedometer with all the whistles and bells is necessarily a premium unit.

“As soon as you start talking about radios and pulse meters, those are things a pedometer just shouldn’t be doing,” Crosby warned. “The manufacturers that produce pedometers with a radio function, with a pulse reader you put your finger on, or panic alarms, are more on the gimmicky side than they are good for accuracy.

“I’ve tested more than 5000 pedometers in the last few years and every single one with those features has always been a promotional pedometer. I have relationships with all the premium manufacturers and none of them produce pedometers like that.”

The most popular accelerometers are:

• Omron HJ203 pocket pedometer - $49.95
  
• G-Sensor 2026 waist pedometer 2026- $27.95
  
• Walking Style X pocket pedometer (HJ304E) - $75.00 (with detachable waist clip)

You can’t judge a good pedometer on price but it’s usually safe to say the $10-15 models at department stores are not worth the trouble. Expensive pedometers at sporting goods stores may be overpriced, so it’s best to know what you’re looking for.

Yamax makes the most dependable pedometers of the old pendulum style and Omron is the most reputable manufacturer for state of the art electronic features. Remember to stay away from the radios and superfluous gizmos – a good pedometer is all about fitness and sticks to the basics.