Steps Out Q&A

How Do I Use My Pedometer?

• Wear your pedometer on your waistband, 5 – 10 cm (2 – 4 inches) either side of your belly button
• Take 100 steps to check the accuracy. It should register between 90 and 110 steps
• Wear your pedometer all day, except when bathing or swimming. The pedometer is not waterproof
• Take off your pedometer when you head to bed for the night
• Pedometers will not register some activities so add these numbers as equivalent steps:
  • 100 steps per minute for weight lifting, light rowing, canoeing
  • 150 steps per minute for cycling, swimming, downhill skiing, rowing
  • 175 steps per minute for roller-blading, skateboarding and bike riding
  • Add 8,000 steps for 9 holes of golf (only if you're walking!!)

How Do I Build Up to 10,000 Steps Per Day?

It’s all about setting goals and making gradual increases in the number of steps you take each week. Try the following.

Week One – wear your pedometer for 7 days without changing your routine to determine your current level of activity.

Week Two – Try to increase your average current number of steps by 2,000 per day

When you are consistently achieving 2,000 steps a day, set a new goal of 4,000 steps a day and so on. Two, four, six, eight, 10,000 steps a day. For each activity goal level you achieve, reward yourself and set your next goal of increased number of steps.

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