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How You Can Use a Pedometer to Give Your Workouts a Boost

admin - August 27, 2013

walking with a pedometer - tips for staying active

Exercise is important for people of all ages. For seniors, exercise can help maintain a level of independence, provide more energy to do enjoyable activities, improve strength, flexibility and balance, and so much more.

Walking is a great form of exercise no matter how old you are, but it’s especially beneficial for those over age 50. According to, the average adult should be walking at least 10,000 steps per day from both exercise and daily activities. The problem is, you don’t go through your days counting how many steps you’re taking. So how can you know you’re walking enough every day?

That’s where pedometers come in. A pedometer is a small, lightweight fitness device. It has a motion sensor that can detect and track your physical activity and motivate you to do more. While exact features of pedometers may vary depending on the brand, many of them track distance in miles or kilometers, clip to a waste-band or belt and include things like a calorie calculator, a stopwatch and a clock.

By using a pedometer, you can get a baseline of the number of steps you’re taking per day. If you exercise using a pedometer, you can get a better idea of how influential your workout is. You can track your daily totals and push yourself to beat your previous total. Over time, you can look for ways to build up your number.

There is a general index used to quantify exercise levels in adults. Researchers from Walking Behavior Laboratory at Pennington Biomedical Research Center in Baton Rouge, LA have outlined the following index:

  • Less than 5,000 steps per day – sedentary
  • 5,000 to 7,499 steps per day – low active
  • 7,500 to 9,999 steps per day – somewhat active
  • 10,000 steps per day – active
  • More than 12,500 steps per day – highly active

You don’t have to walk for an hour every day to earn the benefits of physical activity. Even taking a brisk walk for 10 minutes per day will help boost your health. The important part is you’re moving. You can build up your distance or time spent exercising gradually.

Do you use a pedometer when you exercise? What do you like or dislike about it? Please share with us in the comments below, or tweet to @Life_Line with the hashtag #MovementIsMedicine.


1 Comment so far
  1. Josh - February 18, 2014 at 2:52 pm

    I use a pedometer every day, to see how little activity I get each day while sitting behind a desk. It helps prompt me to not stop at home after I leave work, and instead head straight to the gym to get some exercise in. I wouldn’t trade my pedometer in for anything.

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