header logo people walking and a picture of a pedometer

How to effectively use your pedometer


It’s easier than you think!  But let’s start with a look at a Stanford META Study that was done using people who

use pedometers on a daily basis.


JAMA recently had an article (referenced below) that showed “The results suggest that the use of a pedometer is

associated with significant increases in physical activity and significant decreases in body mass index and blood

pressure.” Overall, the pedometer users increased their physical activity by 26.9% over baseline. The person who gets

the most out of the use of a pedometer is the who has a step goal (ie 10,000 steps per day).


Mr. Pedometer Walking in a park in the winter with other walkersThe JAMA article also found “Pedometer users also significantly

decreased their systolic blood pressure by almost 4 mm Hg from

baseline. Reducing systolic blood pressure by 2mmHg is associated

with a 10% reduction in stroke mortality and a 7% reduction in

mortality from vascular causes in middle-aged populations; thus, it

is critical that the effects of pedometer use on blood pressure be

examined closely in future studies.


One can effectively use their pedometer to reduce health and life

risk factors and reach their wellness goals. Many people who are using their pedometers simply strap/clip it onto

their waist and hope they reach the monumental goal of 10,000 steps in a day. However, as research and daily use

will show simply clipping your pedometer on and going about your daily activity will not suffice. The best way to

effectively use the pedometer is in a three-step method.



  • Wear your pedometer and follow your daily routine.

  • Record your daily activity.

  • Record weekly activity.



  • Set a goal that will increase your first week’s activity. 20% is a good goal to set, as it is an increase that

    will produce results but is attainable.

  • Create a routine that will allow you to reach your goal.

  • Record your daily results.



  • Review your progress from week one and week two.

  • Analyze daily routine for success.

  • Set a goal that will allow you to reach 6,000 to 10,000 steps a day.

Both researchers and health experts have proved this simple but effective program alike. By changing your activity

goals slowly you will begin to see results in both your daily steps but also in your overall health and wellness.

A pedometer is a simple tool and a great motivator, simply put it on, follow the simple program and walk yourself

to a healthy and more active lifestyle.


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JAMA_Bravata: Bravata, Dena M., Crystal Smith-Spangler, Vandana Sundaram, Allison L. Gienger, Nancy Lin,

Robyn Lewis, Christopher D. Stave, Ingram Olkin, and John R. Sirard. “Using Pedometers to Increase Physical

Activity and Improve Health.” Jama 298.19 (2007): 2296. Web.