How a Pedometer Works to Motivate Physical Activity

A pedometer has the potential to “increase awareness and amount of physical activity". How can such a simple, lightweight, unobtrusive device motivate? A pedometer can work as a motivator because it acts as a:

• Tracking device – A pedometer continuously collects current activity (steps taken and other variables it is set to collect).

• Feedback tool – A pedometer gives immediate feedback (information) about how many steps have been taken that day (and sometimes other variables are calculated depending on the pedometer model and settings). “This feedback can increase personal confidence and may increase motivation to achieve a certain number of steps per day.”

• Coaching and self-monitoring tool – A pedometer can also be used as a coaching and self-monitoring tool to help people set goals. In addition to self-monitoring, a process of progressive goal-setting, reflection, and refinement can be a helpful strategy to put into place to help incrementally increase and sustain habitual physical activity.

• Behavioral modification tool – A pedometer paired with a log book or other record-keeping diary can also act as a behavioral modification tool by allowing a person to document change and recognize progress in their activity levels.

• Environmental cue – A pedometer acts as an environmental cue or reminder to be active.

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