A pedometer or stepometer is a device that calculates the distance you have walked or run. It senses your movements and counts your steps. Then, the pedometer converts your steps into distance by knowing the length of your stride. Using a pedometer is an effective way to motivate yourself into doing more walking. You can wear the device all day, every day or you can just wear it for your daily walk. Either way, you will be motivated to increase your walking, particularly if you set goals.

Using a pedometer is relatively easy. The pedometer clips onto your waistband and monitors every step as you go about your daily activity. For the best results, set the pedometer stride length at 2.5 for men and 2.2 for women. This is a rough estimate and can be set if you want an average without measuring your own stride length. To get the most out of a pedometer, use the following three steps.

First, find out where you are: Wear your pedometer and follow your daily routine. Then record the number of steps you take each day for one week.

Second, set a goal: now it is time to set some goals. Try to increase your first week of walking activity by 20%. Create a walking routine that will help you reach this goal and write down your results each day for another week.

Third, reach your maximum potential: Each week, continue to add 20% onto your goal for the number of steps you take. Try to set goals that will allow you to get to 6,000 to 10,000 steps a day.

The key to success in using a pedometer is to set realistic goals each week and to slowly change your activity to meet those goals. The pedometer is so simple to use and it's like having an elf on your shoulder, urging you forward. By following this program, you can walk yourself to a healthy and more active lifestyle.