Tips on how to use the Step Counter (Pedometer)

Research tells us that 10,000 steps on most days of the week can have a measurable impact on health. We hope this pedometer can effectively help you to track your progress and improve your stamina. Here is how to get going with your new step counter…

How to wear it:

Firmly clip it to a belt or waistband around your waist vertically in order for it to work properly and accurately. It positioned about 15cm(6 inches) left(or right) from the central line of the waist.

Clip it firmly -- Don’t let it flop around because it won’t record your steps properly and you are likely to lose it.

How to close the pedometer:

This pedometer counts steps when it vertically moves. In case the user are on bus and don’t need to count step, they can close or restart the step-counting function by the following operation:

Keeping pressing MODE button, and press CLEAR button for more than three seconds, the step-counting function will be closed. Operating same way to restart step-counting function.

Walking Speed:

The step counter works best when walking on regular terrain with normal speed. The resulting distance (miles and kilometers) is based on a two foot stride, which calculated as steps * stride. The default stride of this item is 0.60 meter.

When the user walks with the speed more than 2.3 steps/second, the pedometer can automatically adjust stride to 1.35 times default stride (that is, 1.35*0.6m). The resulting distance (miles and kilometers) traveled using this pedometer may differ with the actual distance, which vary depending on the stride of each individual user.

RESET button:

If the pedometer has no response to any button operation, pls press RESET button to re-start the unit.

• Start out by wearing the step counter each day for two weeks and don’t do anything to change your normal routine. Keep an exercise log next to your bed. An inexpensive notebook will do. Before you go to bed, take care to write down your steps in your log at the end of the day each day for the entire two-week period. At the end of the second week, take a look at how many steps you are taking each day in the course of living your life. Perhaps on some days it is as few as 700 steps in a day and on other days, it may be as high as 2500 steps.
• If you feel comfortable doing so, take the highest number of steps you have walked on any given day and use that number of steps as your first daily step goal. Feel free to select a smaller number of steps as your goal if you prefer. To avoid injury, do not select a higher number. Aim for your goal each day for the next two weeks. Let’s assume your first step goal is 2500 steps. That means that for the next two weeks, you are going to try to walk 2500 steps each day. Before bedtime each night, be sure to log in the number of steps you actually took.
• At the end of that two-week period, review all the steps you took each day and decide if you are ready to add another 500 steps to your goal. Your new step goal is now 3000 steps a day for the next two-week period.
• Continue in that manner, working up as slowly as you wish, until you finally reach the goal of 10,000 steps a day.
• Check with your physician if you experience any pain or discomfort that concerns you. We consider pain a warning signal that something may be wrong. Our goal is to keep you active for the rest of your life. So don’t go overboard and pull a muscle that will put you out of commission. Take it slow. Take it easy.

After I have reached my goal, what then?

Whether it is 10,000 steps or some other goal, if you are reaching your daily activity goal pretty regularly, here is what you need to know:

• It takes about six months to “lock in” a new behavior. Aim to do what is necessary to change your exercise behavior permanently. Be prepared to dedicate yourself to your daily goal each day for a minimum of six months. If you do that, you are much more likely to maintain this goal permanently.
• If you skip a few days due to illness, work or other obligations, the sooner you get back into the exercise groove, the more likely you will be able to get back into your routine.
• If you continue to skip days, you will discover it is a downward spiral. The more days you skip, the more likely you will abandon your program altogether.
• If you can get back in the groove and exercise two days in a row, you will discover that the third day of exercise will be easier to achieve.
• If you are starting to get bored, we suggest you start keeping an exercise log so you can monitor yourself. Try wearing headphones to listen to tunes or to books on tape. There are lots of ways to entertain yourself while walking.
• If you are keeping a log but still struggling with boredom, you may be ready to think about designing a more comprehensive fitness program for yourself. Schedule a consultation with an exercise physiologist at the University Fitness Center (or exercise specialist recommended by your physician) or visit the Shape Up America! Website [www.shapeup.org] for more information.
• As another hedge against boredom, consider finding a buddy to exercise with or locate a few buddies you can call upon to join you from time to time. But don’t let a flagging commitment on the part of your buddy influence your commitment to your goals. Be prepared to carry on alone.

University Fitness Center, November 2003
Article modified from Cindy DETOP on 14th Sept 2004