"You can't control what you can't measure".

A "saying"  made famous in the business world which applies to many other areas of life as well.

So what do you measure?

You need to measure the activity level of the wearer and measure your progress.  The ability to provide a specific measurement (steps or distance), allows you to set your specific 'goals'....and goal setting is the key to success, especially when you can measure your progress!

How do you measure this?

With a device called a Pedometer or Stepcounter that’s how.  A pedometer is a small investment, which is well worth it for providing the 'motivation' to the wearer!  .  The motivation to be more active is the key to any long term fitness or weight loss program.

How does the pedometer work?

It clips on your belt, preferably in line with your knee and counts the number of steps that you take!  Not only walking but also other movements like getting in and out of the car.  Lots of forms of movements as well as basic walking all accumulates as your steps.

Remember it’s not a scientific instrument, there could be an element of error so treat it as fun!  Wear it for a week and note down the numbers each day to work out your average daily number of steps.  You may be surprised how many (or how few!) steps you actually get in each day

What are the benefits to health?

Increasing your steps has many benefits for your health including weight control, improved blood pressure and cholesterol levels, and to lessen the risk of cancer, diabetes, osteoporosis and heart disease.  But first of all, make sure you’re in good health.  It's always best to consult your doctor before you start any new physical activity program. 

You want to lose weight?

Well, don't expect immediate results.  Sensible weight loss takes time.  Increasing the calories you burn through taking more exercise -- and reducing your calorie intake will result in weight loss... but, it does take time. Increasing your physical activity level will burn more calories -- and burning more calories is vital to any weight loss program.   One thing is for sure... if you burn more calories than you 'take in' then you will lose weight - over time.

How much weight will I lose if I walk 10,000 steps per day??

It's impossible to predict the actual weight loss because the pedometer cannot control your eating habits.  Increasing your steps on a gradual basis by counting with the pedometer will help you increase your burn rate.

How many calories will you burn?? 

Well, that depends on the type of walking, if you walk 10,000 steps per day, probably around 300 to 400 calories.  If you're walking on 'flat' ground - or around the house or the office, then it could be less.  If you're walking up hills or hiking, then it’s probably more.

How many 'steps per day'?

A lot has been said & written about '10,000 steps per day' as a general goal, but it does depend on both your existing health and present activity level. 

If you think you walk that much now... you're probably wrong.  The average person takes only 3,000 to 4,000 steps per day....and many take much less! (They need a pedometer!) 

What should my goal be??

Well it's important, to set attainable goals!  So keep that in mind when you're establishing your goals!  For most people the increase in their daily average steps each week is by 500 per day.

So if the ultimate target is 10,000 steps a day, but your current average is only 3,500 steps per day then you need to create a goal of say 5,000 initially, then after a few weeks move up 7,500 and eventually onto 10,000 your final goal!

How far is 10,000, steps anyway?

The average length of stride for most people is about 2.5 feet long. That means to walk one mile it takes over 2000 steps, and 10,000 steps is almost 5 miles.  For most people that’s a lot of walking, but it’s a great workout!

A few ideas to help increase your daily steps:

• Get off the train or bus one stop earlier than normal and walk the rest of the way
• Go for a walk, anytime or anywhere
• Take the stairs instead of the lift
• Park the car away from the shops
• Or even better walk to the shops and leave the car at home!
• Don’t use the remote, get up to change the tv channel!
• Switch off the tv and go outside to do some gardening.

Finally... enjoy it!   It's a great way to improve your health & fitness!!