Pedometers are easy to use and can be used by almost anyone—children, young adults, older adults, even people with disabilities. And, for the person who “has everything,” there are even pedometers that use GPS (Global Positioning Service) satellite tracking to calculate steps taken, as well as distance, and other features... some pedometer models will even connect to your computer to upload data from your exercise workout.

This article will look at the benefits of using a pedometer to motivate walking, as well as how to choose a pedometer. We’ll also spend some time looking at another tool—a heart rate monitor and the benefits it offers for physical activity. A few other physical activity wares will also be discussed, including some to avoid purchasing.

Consider adding a pedometer or other physical activity motivating gadget to your wish-list. The motivational and health benefits may surpass your expectations.

Why Walking: Physically Active for a Lifetime

Walking is one of the easiest, safest, most cost-effective forms of exercise. Walking can be accomplished downtown on your lunch hour or in many of the fantastic walking tracks we have here in NZ. It can be done on vacation and business trips—outdoors or indoors. It can be done individually, with a partner, or in groups. Walking can be done by the beginner—just starting to exercise for the first time—and can be done for a lifetime with little risk of strain or injury. All you need is a good pair of shoes ,some comfy clothes, maybe some water...and perhaps, a pedometer.

In 1996, and continuing to be recommended today, the U.S. Surgeon General endorsed public health recommendations that individuals minimally strive to accumulate 30 minutes or more of moderate intensity activity (like brisk walking) on most, if not all, days of the week

Take just a minute to look at and think about the public health recommendations above with me. I added emphasis in a few places so that we could see some important points.

First, 30 minutes a day is the “minimum” we should be striving for…that word jumps out at me and finds me saying “Wow, minimum, that means I should probably be doing even more physical activity than that—and I can’t even seem to get a sink full of dishes done today or a paragraph written in the current newsletter I’m responsible for at work.” In all seriousness though, how can we possibly accomplish the minimum, let alone be at peak performance?

Okay, now look at the next word highlighted—“accumulate.” Ah, there is a reprieve. Guess what, that 30 minutes doesn’t have to happen all at once! You can take the stairs at work, instead of the elevator—and that counts; you can park in the furthest parking spot at the store and get some walking in—and that counts; you can walk 15–20 minutes of your lunch hour and still have time to eat—and that counts. The point is you don’t have to “have” 30 or more minutes all at once. Oops, here’s a glitch, “How can I keep track of all these little bouts of exercise when I still don’t even have time to do that sink full of dishes?” We’ll talk about that in a minute.

Look at the next set of words—“brisk walking.” Walking is a suggestion of the U.S. Surgeon General. Be aware, however, that the word “brisk” precedes the word “walking.” That means we have to get moving—taking a 2-year-old for a walk with him on foot probably won’t help me achieve health benefits, but put that same child in a stroller and head out at a quickened pace and I’m on my way to better health. This is what is meant by “moderate intensity” in the recommendation...we have to pick up the pace a bit to get our heart rate going (we’ll discuss heart rate a little later, too). “All steps count, whether up a mountain or around town.6” Try to make your steps brisk enough to boost your heart rate (we’ll talk about this later) and to walk for 10 minutes or more each time when possible.

Finally, I came to the word “all.” “Okay, I think to myself, that’s impossible! I barely go out for regular exercise 2–3 days a week, but most, or all days of the week? — that’s out of the question — or, is it?” Let’s talk about how pedometers can motivate you to achieve better health.

Here’s something to think about in regards to walking...

How a Pedometer Works to Motivate Physical Activity
Pedometers: How They Work, How They Wear, How They Can Help