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How can using a cheap pedometer save my life?
A study released in January 2010 by the BBC confirms what doctors have been warning us about for decades - that our sedentary lifestyles will not only make us obese, but could also be deadly. It turns out that sitting for more than four hours a day (which most of us do between driving, desk jobs, and TV/computer use) causes our brains to send out the same metabolic shut down signals that are sent out when someone dies.
In short, if you don't move around enough during the day, your organs go into a semi-shutdown state! Our lifestyles with computers, televisions, office work, and driving cause most of us not to move around as much as nature intended.
What if I don't like to exercise?
It doesn't take much! Experts have concluded that strict exercise regimes can actually hinder rather than help because people rarely follow through and stick with them. How many people join a gym with good intentions and then only go once a month? It is better to do only a little low-impact exercise consistently every day rather than in short bursts of activity with long unmotivated gaps between workout dates.
Walking is a great, low-impact activity that pretty much everyone can perform. No equipment, exercise DVDs, or strict diets required. In fact, you can walk enough not to be considered "sedentary" just through normal productive activities like gardening and shopping.
How can a pedometer help?
A study done in 2005 by Medicine & Science in Sports & Exercise showed that people that use pedometers are many times more likely to walk the 5000+ steps or more daily which prevent heart and health problems. Keeping a cheap pedometer on your hip or in your pocket reminds you daily of your goals and helps to keep you motivated.
To be not be considered "sedentary" and at risk for metabolic shutdown, you need to walk at least 5000 steps a day or more. This equates to roughly a little over 2 miles a day, but don't worry - it doesn't all have to be done at once!
To be considered "active" and in an increased metabolic state for weight loss, you need to walk 10,000+ steps a day or more. This may sound like a lot, but it adds up quick between daily activities and a regular 30 minute exercise regime.
How do you know when you are doing enough?
Pedometers are small step counting machines or devices that you wear on your belt to track how many steps you take every day. More expensive models will even calculate calories burned and keep track of your workouts in memory.
When do you use a pedometer?
Pedometers are not just for fitness addicts or jogging. Many people wear pedometers on their belt to work everyday, when they go shopping, or just when going about normal activities. Once again, just looking down and knowing it is there will remind you to walk across the office to talk to someone rather than dialling or messaging them.
Which pedometers are best?
There are cheap pedometers ($5 - $10) that are simply digital step counters with one or two buttons on them. They are very easy to use and configure. These are not very accurate but will do fine for just tracking daily activity and keeping you motivated.
People that are more serious about walking for fitness may be interested in more advanced models such as the ones offered by Omron that have memories to chart goals and USB connections for uploading data to your computer.
If you are interested in weight loss, be sure to get a digital pedometer that tracks your calories burned during each walk or workout, preferably one with a heart rate monitor, these can be purchased for less than $50.
How to use a pedometer?
Cheap pedometers require you to first set the stride distance taken with each step. The distance will vary between people of different heights, just follow the instructions that come with your pedometer. This only needs to be done once unless you are walking in different terrain such as up/down hills, in snow or grass, or running (which causes your stride to change dramatically).
Most pedometers need to be worn perfectly level on your belt to ensure that they catch each up and down movement to count as a "step".
More advanced Omron pedometers can actually be put into your pocket so you don't have to worry about how to wear them or other people seeing them. Some expensive models actually use GPS to track your distance covered and these can be kept anywhere on your body.
In Summary:
Cheap pedometers are obviously not miracle devices, but if a small step counter can make you more informed about your level of activity and keep you motivated about walking more than 5000 steps a day, they may very well help you to live longer!
Sources: Health study released in January 2010
Greg Rodgers is a freelance writer and writes about health/fitness for a variety of websites. You can read more about using cheap pedometers here: http://www.freecheappedometers.com
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