pedometer and health

Can a pedometer help you to be healthy?

Can a Pedometer help you to be healthy?

A pedometer is a neat little gadget that is used to count steps. It fits on your pants pocket and is smaller than a pager, and you can buy one almost anywhere!. Counting your steps is a great way to stay fit, and can be kind of fun also.


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Hectic work schedules, office projects, business meetings, outdoor business deals and long commuting hours leave no time for the working population to save time off and pay attention to their health. The worst part is ! Corporates these days are organizing Health Awareness workshops, programs or a whole week dedicated to following a Healthy work and personal life, but do these people really get motivated to start a fitness routine for themselves? For time-being “YES” But in a long run, “NO”

Time and Stress are major contributors to these problems. There is lack of Nutrition as well as Exercise among these people which ultimately leads to nutritional deficiencies and lifestyle disorders. Workplace Wellness is the new field coming up wherein the organizations are trying to focus on Stress Management, Exercise and Nutrition Aspects and it’s now helping people to relax a little.

count your steps with pedometer
count your steps with pedometer

Pedometer is one such tool that Nutritionists and Fitness Experts advice these days. Count your steps daily and there you are working towards your health goals. Pedometers are easy-to-carry and efficient “Health Helpers” that maintain your records of how much steps you take in a day. Pedometers have been shown in clinical studies to increase physical activity, and reduce blood pressure levels and Body Mass Index. A study published in the Journal of The American Medical Association Nov. 2007 concluded, “The results suggest that the use of a pedometer is associated with significant increases in physical activity and significant decreases in body mass index and blood pressure.”

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1. If your activity level was a little low, the pedometer can encourage you to step it up. For instance, if you averaged 4,000 steps per day, make a goal to get into the low active range by adding at least 1,000 more steps into your daily routine. Taking the stairs instead of the elevator and walking on your lunch break are just a few of the new activities that can be added to your daily routine, which is another advantage of using a pedometer. According to “Current Cardiovascular Risk Reports,” using a pedometer increases physical activity by at least 1,800 to 4,500 steps per day. In other words, the University of Oregon’s Steps to Miles Conversion Chart states that 1,800 to 4,500 steps is equivalent to walking 1 to 2.25 miles.

2. Walking does not only help break in those new cute sneaks, it has its benefits, too. Because carrying a pedometer creates motivation to move, benefits reaped include a decrease in blood pressure and weight. Blood pressure lessens after a 12-week, 10,000-step-per-day walking intervention for hypertensive participants. Diabetics lose more weight and have improved insulin levels with the addition of a healthy diet plan, according to “Current Cardiovascular Risk Reports.”

 3. Pedometers are inexpensive, making it easier to motivate family and friends to join you in your new walking quest. Joining a gym can be costly for those who are on a tight budget, but joining a walking club can be as inexpensive as your pedometer. Ask your family to join your walking club, and challenge your kids to a walking challenge. Young ones will be more motivated to get that daily activity in if they have their own personal pedometer.


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Determine your baseline physical activity level. To do this, wear the pedometer for one full week without altering your typical routine. If you are routinely active continue being so; however, if you are not habitually active, do not start during this one week period. You can use this step index to classify your activity level based on steps per day (Keep in mind that if you regularly participate in non-ambulatory activity, your steps per day will not accurately represent your activity level):


Number of steps

Activity Levels




Low Active


Somewhat Active



12,500 or above

Highly Active




For most healthy adults, 10,000 steps per day is a reasonable goal. If your baseline steps fall short of this value, try to increase your activity level by 1,000 steps per day every two weeks until you reach your goal. To put your step count into perspective, there are about 2,000 steps in a mile.



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Google play store is a “chamber of secrets” for all your app needs. Pedometer app is easily available online and its very easy to use. Whether you’re walking, hiking, or backpacking for pure enjoyment, to improve your general health and fitness, or as part of a specific diet and weight loss routine, the pedometer app The Runtastic Pedometer counts every step you take and helps you reach your workout goals. Work hard towards your goals, download the pedometer app and achieve your goals.

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Learning made easy ! This video will teach you how to use it.

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Okay, so what did we learn today?

“Pedometer is an awesome small gadget that will help you to count steps, motivate yourself, others, build a good base for fitness. It’s portable and efficient. It motivates people to set goals for themselves. It can indeed help you to be healthy.


By #Sportsnutritionistkrupali

Launching Way of Life Dance and Fitness Studio at Kemps Corner Mumbai. Indulge in fun fitness activities. We conduct Zumba, Bharatnatyam , Yoga, Bolly Burn and Beat Pump Classes, with other fitness activities soon to be launched. Visit our Website for more information.


Way of Life Dance and Fitness Studio Mumbai

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About Krupali Shah

Graduate in Biochemistry and currently pursuing second year in MSc Sports Nutrition. Indepth passionate knowledge in the field of Nutrition, Exercise, Lifestyle related disorders, Fitness, Wellness and so on. Accomplised major projects on Balance Training, Effect of Antioxidant Supplementation on Exercise Performance, and Pilates Exercises for Core Strength. Did Internship at "Qi lifecare" and "Asian Heart City Center" exposing to different forms of exercise and has counseled people visiting the rehabilitation center. Worked as a Nutritionist at "Your Fitness Club", Borivali, took Assessments and Diet recalls of people visiting the gym. Currently working on the "Biggest Fitness Revolution through Zumba Dance Fitness" focusing on the parameters like: 1. weight 2. inches 3. cardiovascular endurance 4. muscular strength and endurance 5. stress 6. diet 7. fat loss Fitness Testing before beginning any physical activity is must because it is an indicator of overall health. Above parameters are checked before beginning any activity and would be monitored at regular intervals to complete the research work.