Build aerobic exercise into your day with a pedometer

It may or may not have been invented by Thomas Jefferson as some claim but a pedometer is an essential part of your fitness strategy.

A pedometer, or step counter, is a small, electronic gadget worn on your belt like a pager. It contains a pendulum that moves as you walk or jog.

It counts the number of steps taken each day and just by being there it encourages you to be more physically active.

We all know we need to get more aerobic exercise to stay fit and healthy. But the problem is often the motivation. A pedometer can be your fitness goal for the day and it will tell you clearly wether you met the goal or not.

The fitness goal to aim for is 10,000 steps per day or about five miles. A pedometer can play a huge role in making usre you get enough aerobic exercise - you’ve only to got to look at it and it’s a reminder to be more active.

The anti aging health benefits of aerobic exercises are well known. Research shows that walking an additional 5000 steps a day can cut the risk of diseases such as cancer, diabetes, osteoporosis, and heart disease. Walking burns calories and tones muscles in the legs and buttocks.

Most sedentary people walk only around 3000 steps a day so doubling this or upping it to 10,000 is immediately an improvement.

Wear a pedometer and you’ll find you make small but important changes in your habits to reach your walking target. Changes such as parking further away from store entrances, taking the stairs rather than the elevator, and walking around during television commercial breaks are all small changes that can have a big impact.

Other ways to build extra steps into your daily routine include: pacing while talking on the phone, taking the dog or your children for a walk through the neighborhood, doing housework, walking on your lunch hour, and playing or dancing with your kids.

The main thing is just to avoid being sedentary for long periods of time. A pedometer can remind you to get up and get moving. Exercise partners are great too. Whether its a pedometer readout or a friend saying great job, we all need that positive feedback to succeed. Pedometers help us think about fitness.

Pedometers range in price from $10 to $50. Some just count steps, while others measure the distance traveled and calories burned. Some advanced models even play music, keep time with a stopwatch, and read heart rates. In general, look for one that is durable, lightweight, accurate, easily read, and clips to belt or waistband securely.

Pedometers are a great motivational tool. They are low-tech and inexpensive. They require no special skills so they are accessible to nearly everyone. They do not require a large investment of time or money. The motivational benefits definitely outweigh the cost of the pedometer, confirms Ruffing.

Just a few words of caution, however. Pedometers do not work with non-weight bearing activities, such as bicycling or swimming - both great forms of aerobic exercise. They also cannot measure intensity, so a step is a step whether you were strolling or sprinting.

To lose a pound a week, you need to burn 500 extra calories per day . On average, walking one mile burns 100 calories. If you walk another three miles a day and skip that cookie, you’ll meet your weight loss goal so much quicker. Small changes make a big difference.

A pedometer can be an important part of your in your fitness plan. Whether you want to achieve healthy weight loss, maintain your weight, or increase your level of fitness, a pedometer can motivate you to meet your fitness goals.

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