Pedometer Pointers Pedometers are easy to wear and simple to operate. As you walk, they keep track of the number of steps you take. They also help set goals to monitor and increase your physical activity. To wear your pedometer: • Place the unit on your waistband as close as possible to the top point of the hipbone. • Ensure that the pedometer is vertical. It must remain upright and secure to record properly. • Keep a record - Log your steps on the enclosed log sheets or log your steps electronically through the ActNow BC Activity Challenge (www.actnowbc.ca). Set Goals Start off Slowly and Build up – With your doctor, determine a starting length of time for your daily walk and then increase the length of your walk little by little to reach the recommended 30 minutes of daily physical activity. For example, if you have been successfully completing a 20-minute walk, try adding two to four more minutes (making it a 22 to 24-minute walk) for the next few weeks. Aim for 30 minutes per day – walking at least 30 minutes per day promotes good health. Setting More Advanced Goals – • Find out how many steps you currently take. • For the first week, wear your pedometer all day, everyday. • Go about your normal daily routine. • At the end of each day, record the number of steps you took. • Find the average number of steps you currently take per day by adding up all of the steps taken on all seven days and dividing by seven. Now try and increase your steps by 10-20%. Increased Benefits – Once you are more physically active, you will reap more health benefits from walking faster as well as adding more steps to your day. Ideas for Increasing your Steps • Park your car further away from your destination • Walk your children to school • Walk your dog (or a neighbor’s dog) • Take a walk with a friend/coworker at lunch • Take the stairs • Find out what is going on in your community • Start or join a walking club • Wear your pedometer even when you are doing housework or gardening at home For more information on walking contact your local recreation centre, the BC Recreation and Parks Association Active Communities Initiative (www.activecommunities.bc.ca), the Heart and Stroke Foundation of BC & Yukon Hearts in Motion Walking Club (1-800-473-4636), or SportMed BC www.sportmedbc.com. Remember, when it comes to getting active, every move is a good move! AN INITIATIVE OF THESE BC HEALTHY LIVING ALLIANCE MEMBERS IN PARTNERSHIP WITH

Pedometer Pointers - walkbc.ca Pointers… · Pedometer Pointers Pedometers are easy to wear and simple to operate. As you walk, they keep track of the number of steps you take. They

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Page 1: Pedometer Pointers - walkbc.ca Pointers… · Pedometer Pointers Pedometers are easy to wear and simple to operate. As you walk, they keep track of the number of steps you take. They

To wear your pedometer: • Place the unit on your waistband as close as possible to the top point of the hipbone.• Ensure that the pedometer is vertical. It must remain upright and secure to record properly. • Keep a record - Log your steps on the enclosed log sheets or log your steps electronically through the ActNow BC Activity Challenge (www.actnowbc.ca).

Set GoalsStart off Slowly and Build up – With your doctor, determine a starting length of time for your daily walk and then increase the length of your walk little by little to reach the recommended 30 minutes of daily physical activity. For example, if you have been successfully completing a 20-minute walk, try adding two to four more minutes (making it a 22 to 24-minute walk) for the next few weeks. Aim for 30 minutes per day – walking at least 30 minutes per day promotes good health.

Setting More Advanced Goals – • Find out how many steps you currently take.• For the first week, wear your pedometer all day, everyday. • Go about your normal daily routine. • At the end of each day, record the number of steps you took. • Find the average number of steps you currently take per day by adding up all of the steps taken on all seven days and dividing by seven. Now try and increase your steps by 10-20%.

Increased Benefits – Once you are more physically active, you will reap more health benefits from walking faster as well as adding more steps to your day.

Ideas for Increasing your Steps• Park your car further away from your destination • Walk your children to school• Walk your dog (or a neighbor’s dog)• Take a walk with a friend/coworker at lunch• Take the stairs• Find out what is going on in your community• Start or join a walking club• Wear your pedometer even when you are doing housework or gardening at home

For more information on walking contact your local recreation centre, the BC Recreation and Parks Association Active Communities Initiative (www.activecommunities.bc.ca), the Heart and Stroke Foundation of BC & Yukon Hearts in Motion Walking Club (1-800-473-4636), or SportMed BC www.sportmedbc.com. Remember, when it comes to getting active, every move is a good move!

AN INIT IAT IVE OF THESE BC HEALTHY L IV ING ALL IANCE MEMBERS IN PARTNERSHIP WITH