Summer is officially behind us and we are starting to enjoy some cooler fall weather.  Now that the temperature is not so hot, it is a great time to get outside and enjoy a little exercise.  Whatever your exercise routine, research shows that a pedometer is an excellent motivational tool for walking, as well as other physical activities for which there is a step motion like running, dancing, stair-climbing or household chores.

In a study by the Journal of the American Medical Association, research showed that people who wore a pedometer increased their physical activity by 26.9 percent.  Those wearing pedometers took over 2,000 steps (the equivalent of about 1 mile) per day over those who did not wear a pedometer.  In addition, use of a pedometer was positively associated with physical activity as well as significant decreases in Body Mass Index (a measure of body fat) and decreases in systolic blood pressure.

Results of this study also found that setting a “step goal” and keeping a “step diary” are important motivational factors for increasing physical activity.

Many of us are motivated to exercise if we have a target or goal to work toward.  A pedometer can be worn all day or just during planned activity to see how many steps you are taking – then you can try to increase the number of steps, creating goals for the next day or week.  To set a step goal for yourself:

– Establish a baseline by wearing your pedometer throughout the day for 3 days.  Add the total number of steps and divide by 3.  This is your baseline.

– Set short and long-term goals.  A short-term goal might be to add 250 steps per day aiming toward the long-term goal of 10,000 steps per day.  Another goal might be to make 3,000 or more of your steps fast steps.  If you’re just starting out, try to accumulate 1,000 steps in 10 minutes on level terrain before building up to 3,000 steps in 30 minutes.  Try adding steps with simple solutions like parking farther from your destination and walking, taking the stairs instead of the elevator, and taking short walking breaks during the day.

Log your progress either in a diary, notebook or on the computer.  Seeing your progress can help keep you motivated.  When choosing a pedometer, look first for accuracy.  A coiled-spring pedometer retains its accuracy longer than a hairspring and will typically cost around $15.  The more costly pedometers ($25+) tend to be more accurate and tolerate body tilt and can sometimes be carried in your pocket.  You will also want to consider ease of use and comfort (especially if you plan to wear it all day).  Choose a model that can be easily read from the waistband.  Make sure it has a strong security clip and/or safety strap so that is does not fall off.  Consider one that has a cover, so that you can’t accidentally hit the reset button.  Read consumer ratings to help you decide which model would be best for you.

For more information about pedometers or starting an exercise routine, please call the county Extension office at 325-356-2539.