Pedometers - University of Wyoming

Talk the Walk:
Pedometers
Objectives:
Learn how to wear a pedometer and record steps.
Review logistics and procedures for the program.
What you need:
Using The Pedometer handout
Conversion Chart handout (optional, see Coordinator’s Information section)
These Shoes Were Made for Walking handout
Log Sheets (see Participant Tracking Tools section)
Pedometers
Flip chart and markers
Estimated time: 30 - 45 minutes
Directions:
This script and the handout are specific to the DT1841T and DT1842T Digital
Electronic Pedometer used in the WIN Steps program. If you are not using this
pedometer, adapt the script and handout as needed. Be familiar with the
pedometer you are distributing. Wear it for a while prior to program initiation.
Determine number of baseline days for your program, 3, 5 or 7 days. If you choose
a 3-day baseline, include one weekend day and one weekday. Review the
calculations on the step log to figure a 7-day baseline average from 3 or 5 days of
baseline steps.
We recommend conducting this session with the Goal Setting presentation.
Notes Script
Introduce yourself and
objectives for the session.
After a few minutes, ask if
anyone would like to
share with the group.
Introduction
Welcome to WIN Steps! Today we are going to learn the
basics of operating your pedometer.
Please turn to your neighbor and share anything you have
seen or heard about pedometers.
Would anyone like to share what they talked about?

Notes Script
Who Should Exercise
Write the quote on a flip
chart.
Distribute These Shoes
Were Made for Walking
handout (optional)
Distribute pedometers so
each person has one.
Instruct on how to attach
the leash and clip.
Distribute the handout
Using the Pedometer .
An intriguing quote from Dr. P-O Astrand says, “Given what
we know about the benefits of physical activity, it should be
mandatory to get a doctor’s permission not to exercise.”
Most adults do not need to see their health care provider
before increasing their activity level. However, you should
consult your health care provider before starting a vigorous
activity program if you are over age 40 (men) or 50
(women) or have one or more of the following conditions:
* A chronic health problem such as heart disease, high
blood pressure, diabetes, osteoporosis, asthma, or obesity.
* High risk for heart disease, such as family history of heart
disease or stroke; eating a diet high in saturated fat, trans
and cholesterol; smoking; or having a sedentary lifestyle.
If you experience unusual pain during physical activity, stop!
Take time to determine the cause of the pain before
resuming activity.
Having the right shoes that fit correctly is very important
when you are walking. Find a knowledgeable shoe
salesperson and shop later in the day or after you have been
walking.
(Review the handout, time permitting.)
Pedometers
These are the pedometers we are using for this program.
They have an internal rocker arm that moves according to
waist movement. It is important to have the safety leash as
they can easily fall off, especially while using the restroom.
This pedometer has two buttons. The smaller button near
the center is the reset button and will clear the number
memory. If not reset, the counter will record up to 99,999
before returning to 0.
The large button on the right is the mode button. Pressing
2

3
Notes Script
the mode button will transfer and display the following:
If you are coordinating a
distance-based walking
program, explain your
distance conversion. We
recommend using an
average of 2,000 steps
per mile for all walkers.
The Conversion Charts
can be shared if you
choose to allow more
specific measurements
and/or if you are
including other forms of
physical activity in your
program.
Have participants place
the pedometers on their
waist bands. Have safety
pins for those who may
be wearing dresses.
Trouble shoot and assist
participants until all have
a working pedometer
with correct waist
placement.
Steps
This is the most valuable information for you! While there
are many different brands and types of pedometers, the step
counting is basically the same. Some count more nonwalking
movements as steps while others count only
deliberate walking steps. What is most important is to
establish a baseline with your pedometer and increase steps.
Whether you start at 500 and increase to 3,000 or whether
you start at 8,000 and increase to 11,000 – the goal is to
move more and more often.
Miles/Kilometers
This pedometer does not allow you to set stride length. The
default is 24 inches which increases to about 32.4 inches
when you walk at speeds over 2.3 steps per second. That
means that since we take larger steps at faster speeds, the
counter calculates more distance per step.
The goal of this program is to increase the number of steps
over time. Remember that steps are the most accurate
measurement on this pedometer.
Calories
The calorie calculation is based on a person weighing 120
pounds and does not allow you to input your own weight,
height or age. We recommend focusing on increasing steps
rather than this pedometer’s calories mode which can be
very misleading.
Slide the pedometer vertically onto your waistband and clip
the leash. For dresses or other garments without a
waistband, attach the pedometer to your undergarments, or
pin in on with a safety pin. For most people, the pedometer
works best when placed over the center of the thigh.
Walk Test
Hit the reset button so your pedometer reads “0” steps. Walk
100 steps counting each step. Check you pedometer.
If it reads close to 100 steps, then this placement is good. If
not, check placement and try again. You may need to slide
the pedometer closer to your hip.

Notes Script
Log Sheets and Reporting
Distribute log sheets.
Explain the calculations
for baselines, total steps
and 10% increasing
goals.
Explain the outline for
your program including
logistics for turning in log
sheets. See Tips for
Coordinators.
References:
We are going to start with a baseline. In order to set goals
and track progress, we need to know our current walking
activity. For the baseline, record your steps for three days,
(alternatively, you may decide to use a 5- or 7-day baseline)
including one weekend day and two week days. It is
important that you try to NOT increase your steps or activities
during these days so they reflect your current level of activity.
The process of recording steps is an important skill for making
health improvements. On this log sheet, record your baseline
then set weekly goals. Track your progress! Remember –
steps fluctuate day-to-day and week-to-week. Don’t be
discouraged; just keep walking and recording steps.
The reporting process for our program includes . . .
(share your procedures).
As an added motivation, I will provide immediate feedback
from your log sheets and you will be eligible for our drawings
(explain incentives if appropriate).
We recommend conducting this presentation with the Goal Setting program.
Holmes, Betty. Lifestyle Physical Activity Program. Wellness IN the Rockies, 2002.
Cooper Institute for Aerobics Research. Steps to Better Health. Dallas, Texas: 2003.
United States. Department of Agriculture, Center for Nutrition Policy and Promotion.
Get moving . . . For the health and fun of it! Home and Garden Bulletin No. 267-5.
www.cnpp.usda.gov
WIN Steps • Wellness IN the Rockies
Developed by Mary Kay Wardlaw • www.uwyo.edu/wintherockies
Dept 3354, 1000 E. University Ave
University of Wyoming • Laramie, WY 82071
WIN the Rockies is a community-based research, intervention and outreach project to improve health
of residents in Idaho, Montana and Wyoming. Supported by award 0004499 through IFAFS
(Initiative for Future Agriculture and Food Systems) Competitive Grants Program/USDA.
The University of Wyoming, Montana State University, the University of Idaho and the United States
Department of Agriculture cooperating. These universities are equal opportunity affirmative action
institutions. 1111
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You may reproduce WIN Steps
for educational purposes but not
for sale purposes. Please credit
as follows: WIN Steps,
Wellness IN the Rockies,
www.uwyo.edu/wintherockies