Pedometers

• The pedometer or clicker is a lightweight device that attaches to your waistband and records each step you take.
• Pedometers are a great way to keep track of your physical activity.
• Many health professionals recommend a goal of taking 10,000 steps per day. This is a rough equivalent to the Surgeon General's recommendation to accumulate 30 minutes of activity most days of the week. Research shows that most inactive people take only 3,000-5,000 steps per day. When inactive people add a 30-minute walk to their daily routine, they tend to meet the 10,000 step goal.

• The pedometer may be worn on your belt or waistband of your slacks or skirt.
• Make sure the pedometer is parallel to the ground (straight up and down). If it is tilted, it may not give you correct readings.
• Put your pedometer on when you first get up in the morning and wear it all day long.
• At the end of each day, record the number of steps you take.
• Wear your pedometer for seven days as you go about your normal daily activity. Do not try to increase your activity during the week.
• Log your steps at the end of each day on the chart.
• Take your total of all seven days and divide it by seven. This is your baseline number of steps, or the number of steps you took per day before you started your walking program.

	Number of steps
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
TOTAL

• Increase your steps gradually from your baseline. This chart can give you a guide for setting a goal for the first week of your walking program.

• Track your progress on the walking log and as you meet each goal, set a new one! It's that simple!

Tracking your physical activity
Exercise calendar