Pedometers - University of Wyoming

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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.
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Pedometers - University of Wyoming

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