Getting into Fitness Walking

A pedometer is a neat little gadget that will help you track how much walking you have done in a day. It can be a helpful tool in getting into and sticking with an exercise schedule. Let’s take a look at how you can use a pedometer to get into shape.

Why should I walk? Walking is one of the easiest forms of exercise to get into. You don’t need any special equipment, just a pair of comfortable shoes. There are no new techniques to learn, since you already know how to walk. Walking is a very low impact activity, that doesn’t put much stress on your joints.

You can start out at any pace that is comfortable to you and walk for as long as you'd like. Over time you will gradually increase the intensity of your walking workout by walking for longer periods of time, increasing the speed as well as the incline you walk at.

What should I keep in mind when purchasing a pedometer? You can spend anywhere from $10 - $100 and more for a pedometer. A basic model will work just fine, as long as it tracks your steps accurately. Basic models may only give you the number of steps you walked, while more advanced models will also calculate the distance walked, calories burnt and usually also keep track of several days worth of walking. Some even come with some tracking software you can use on your computer. It will be up to you to decide how many bells and whistles you would like on your pedometer.

How do I wear the pedometer properly? There are two ways to wear a pedometer that have been working well for me and have given me very accurate results. The first is to wear the pedometer on your belt or directly on your waistband right over your front pocket. The pedometer should be in line with your foot. The second option is to clip the pedometer to the top of your shoe. On the side, right below my ankle is the most comfortable position for me. Some people also get good results by carrying the pedometer in their back pocket or clipping it to their waistband on their side. Try something that seems comfortable to you and walk 100 steps. If your count and the pedometers count are within 5 steps of each other, you’re in good shape.

How do I get started? Establish a base figure of how many steps a day you take right now on average. To do this, wear your pedometer each day for a week and record your daily steps. Calculate your daily average by adding up all the steps you walked for the week and dividing the number by 7. Now that you have a base figure to start with, let’s see how you can increase the steps you take each day.

How should I increase my steps? Increase the amount of steps you take by adding 1000 – 2000 extra steps per week until you reach 10,000 steps if you are trying to stay fit and healthy or 12,000 if you are trying to loose weight. 2000 extra steps may seem like a lot at first glance, but you can spread them out over the course of the day. Park a little further away while running errands or when you go to work. Take a quick stroll during your lunch break or walk around the block with your spouse in the evening. Chase your kids around the yard. Once you get started, you will find all sorts of creative ways to get a few more steps in here and there.

Now what? Once you have worked your way up to your target steps, stick with it. Of course there will be days when you can’t walk 10,000 steps, but do your best to average 10,000 a day during the week. If you didn’t walk much during the week, go for a hike on the weekend. Pretty soon walking will become a habit for you and you will miss your daily walk when you can’t work it in.

Susanne Myers runs Walking Off The Weight, a resource site for anyone interested in walking for weight loss. Visit the site for more information and sign up for her weekly walking tips at http://www.walkingofftheweight.com

What to Get: Walking Gear

Walking Shoes
If you want to get into walking as a sport or as a regular routine to lose weight or stay in shape, it's worth the investment to get a good pair of walking shoes - just as you would for running. Believe it or not, "Performance Walking" shoes are highly advanced. They give you the ability to walk further by absorbing shock and reducing muscoskeletal compression - and there's even walking shoes for bunion relief, heel spurs relief and plantar fasciitis relief.

Pedometers:

These pedometers are "all-in-one" meaning they measure your steps, aerobic steps and minutes, calories and distance for you. They conveniently reset at midnight automatically so they're ready to go every morning. The large display and clock really come in handy. In addition they all keep a 7-day history so you can review a full week of exercise. 

Omron Health Management Software is included with this pedometer. If you plan on using your pedometer frequently and want to track your progress, the software is a nice thing to have. It can also help you stay motivated or keep you focused on reaching your goals.

This PC software provides a blood pressure and pulse graph that lets you see how your values are trending over time. A morning/evening comparison graph tracks your morning and evening systolic and diastolic blood pressure and heart rate. The software is simple to use, and it supports multiple users.

HJ-112 Additional Features >>

This popular pedometer conveniently comes with a detachable belt holder and security strap (something you don't wish for until after you've started using your pedometer). Another nice feature is that it can be placed in your pocket or purse in addition to waistband.

The Omron HJ-112 resets itself each night at midnight, but it also keeps a 7-day history for your review. One customer used this pedometer to help her reach her weekly goal of 100,000 steps per week. This device is extremely accurate.

<< HJ-151 Additional Features

No additional features that we saw, but this model is cheaper than others and the battery lasts longer since the unit has less capabilities. This may or may not be a feature that works for you.

Note: The HJ-151 Pedometer must be positioned correctly. Attach the unit to your belt or to the top of your waistband. The unit must be horizontal to the ground in order for the unit to function correctly.

The HJ-112 and HJ-720ITC Pocket Pedometer can also be placed in your pocket or purse.

Where to Go: Places to Walk

• Walking Events
  You may be surprised at the number of cool walking events going on. You can challenge yourself to a local race in your own neigborhood, or if you feel adventurous and want to explore a new city, a walking event is a healthy, low-cost way to go "sightseeing"!

  Some running races even include walking events >> Walking/Running Events

• Travel Walking Tours
  For over 20 years, Walking Adventures International has offered walking trips around the world - in exciting destinations! Just check out the photos, and you'll want to sign up. They include a complete schudule of this year's walking adventures on their website. The Walking Connection also has some interesting, and diverse, walking trips.

Who to Walk With:

• American Volkssport Association
  With walking clubs nationwide, you're bound to find a group of fun people to walk with without going too far. This is an easy way to make new friends, stay motivated to exercise and enjoy walking even more.
  
  
• Find People to Windsurf With
  Find people in your area who are interested in windsurfing, and make new friends who enjoy spending time on the water as much as you do.
  
  
• Walking Groups
  Find a group of walking enthusiasts near you (worldwide) through a free online service called Meetup.com. Walking can be an individual sport can be more challenging and fun with a small or group of people.

Walking Organizations: 50 Plus | American Hiking Society