The New Year is quickly approaching, and with every new year come the New Year's resolutions most Americans make to lose weight, get in shape, and lead a healthier lifestyle. Lack of exercise and a poor diet can not only add inches to your waistline, but they can lead to high cholesterol, high blood pressure, and even diabetes. With the wide variety of fitness equipment, weight loss supplements, and diet programs available, most people seem to have forgotten about the oldest form of exercise: walking. Walking is practically free to do, requires very little change to your daily lifestyle, and is very effective for working multiple muscle groups.
When the majority of the population thinks of walking for exercise, the first thing that comes to mind is a treadmill. Treadmills are a great tool for measuring your workouts and adjusting the speed and incline of your walk, but most people have difficulty finding time to go to the gym and treadmills for the home can be quite expensive. Fortunately they are not necessary. By measuring how far you walk with a pedometer, simple changes to your lifestyle can be made to increase the distance you walk each day, helping you to lose weight and achieve your health and fitness goals.
"What is a pedometer? How does it work?"
A pedometer is a device that measures the number of steps an individual takes. While early step counters used a combination of a lead ball and a mechanical switch with a simple counter to measure the number of steps taken, today's digital pedometers rely on sophisticated software of microelectronic sensors that measure motion. Older pedometers had a tendency to not give a very accurate count of the number of steps taken, but advances in technology have made newer models much more accurate. A good pedometer will be off by no more than 5%.
Because of the difference in height from one person to the next, measuring the number of steps taken is a far more effective method of analyzing one's workout than simply measuring distance. For instance, a person who is six feet tall typically has much longer legs than someone who is five feet tall, so they tend to have a longer stride. Therefore, they could cover a specific distance using fewer steps. By taking fewer steps, the taller individual has used less energy and has completed less of a workout than the shorter individual.
"Which pedometer will work best for me?"
Pedometers are available from several companies and come in a variety of styles and range in price anywhere from $15 - $100. Wrist pedometers are very popular despite sometimes being cumbersome and belt models are also frequently used, but the most convenient and easy to use versions do not require you to wear it on your belt or wrist. These pedometers, often referred to as "premium pedometers", can be kept out of sight in a purse or your pocket to prevent them from interrupting your daily routine.
One of the more popular and highly rated premium pedometers is the Omron Digital Premium Pedometer Model HJ-112. Designed by a company that also specializes in blood pressure monitors, heart rate monitors, and home nebulizers, the HJ112 features a unique, dual-sensing technology that allows it to measure steps taken both walking and jogging. Most pedometers are unable to accurately measure jogging steps. The large, easy-to-read display accurately displays walking steps and aerobic steps as well as the amount of time, approximate distance traveled, and number of calories consumed. This digital premium pedometer is also reasonably priced at just under $30.
The Omron Digital Premium Pedometer includes a belt holder and security strap for times when attaching it to your belt is necessary and is constructed of high-impact abs plastic, which allows it to withstand the rigors of extremely active lifestyles. Weighing less than two ounces and small enough to fit in the palm of your hand, the Omron HJ 112 Digital Premium Pedometer includes an easily replaceable lithium battery that typically lasts up to six months when used every day.
"How do pedometers encourage users to increase their activity"
One of the hardest parts of starting a new fitness routine and losing weight is getting the motivation to increase your activity. Fortunately, using a pedometer to increase your overall activity requires very little motivation or change to your daily routine.
For instance, most Americans find themselves driving around looking for the closest possible parking spot when they go to the grocery store, large retail stores, shopping malls, or even work. Instead of wasting your time circling the parking lot and waiting, park farther away and walk the extra distance. If you go to a major shopping mall, walk a few extra laps around the shopping center. When you get back to your car you can check your digital step counter and see how much you increased your normal walking distance. Consumers who live in urban areas can increase their activity by not using their vehicle to take short trips to the store, go to restaurants, or run errands.
Studies conducted at Stanford and the University of Minnesota tested pedometer use on over 2,700 people, most of whom were overweight and relatively inactive prior to the test. Researchers found that the participants who used pedometers increased their activity by an average of 27%, which is the equivalent of 2,000 steps more or 1 mile more per day.
"How many steps per day should I be walking?"
On average, most adults in America average between 3,000 and 5,000 steps each day. To see a difference in your fitness level, you will want to increase your overall number of steps per day by 3,000 to 4,000. In Japan, a researcher came up with 10,000 steps per day as being the ideal goal for a healthy person. For over a decade, the Japanese have used pedometers to counteract sedentary lifestyles and encouraged the "10k steps per day" to help them improve and maintain their overall health.
In addition to being a useful training tool, the pedometer also serves as a motivational tool. On days when you have not done as much walking as you should have, your pedometer will remind you that you need to make up the difference. Getting on a treadmill or talking a brisk walk through the park will not only help you reach the daily goal, but will also serve as a great way to relieve stress.
Eating healthy helps you achieve your fitness goals
Increasing your number of steps taken each day by monitoring them with a step counter is a great way to help you lose weight and get in shape, but it works best if you eat right. An increase in physical activity means your body will burn more calories, so it is best that you eat healthier foods rather than simply eating less or not eating at all. Limiting your intake of fatty foods, avoiding fried foods, and avoiding unhealthy snacks between meals are three great ways to help you slim down and get healthy for the New Year.
Richard Chandler researches innovative new healthcare technology, medical supplies, exercise therapy product, and physical fitness devices for ActiveForever and specializes in writing informative articles and web content. For more information on pedometers, blood pressure, and other solutions to help you get fit please visit http://www.ActiveForever.com or visit the Medical Supplies Blog at http://www.medicalsuppliesblog.com.
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