Posted on: Saturday, August 14, 2004
PRESCRIPTION
Pedometers good for tracking exercise
By Amy Tousman
Q. How accurate are step counters?
I recommend pedometers to people who dislike exercise or don't have time for structured exercise. The device counts all your steps, including those taken while cleaning house or walking to your car. You can check the readout throughout the day and adjust your activity to reach your goal.
Ten thousand steps daily, equivalent to five miles, is often recommended. To set your personal step goal, record the number of steps you take each day for a week.
To lose weight or increase fitness, increase daily steps by 500 each week until you are taking about 4,000 to 7,000 steps more.
This amounts to 30 to 60 additional minutes of walking daily.
A study reported in the Journal of Medicine & Science in Sports Exercise tested 10 brands of pedometers for accuracy.
The Yamax Digi-Walker SW-701, Kenz Lifecorder, and New Lifestyles NL-2000 were the most accurate of the tested models. They also have fared well in other studies.
The model I use, made by Everlast, was not included in these tests. It seems accurate when I count my steps out loud and compare them to the readout. I purchased it at Champs Sports.
Tips
• Choose a basic step counter. Additional features measuring heart rate, distance or calories burned are often less accurate than the step counting component.
• Plan to spend $18 to $50. Cheaper models are often less accurate and less durable. • Wear your step counter on your waistband, parallel to the ground, in line with the center of your kneecap. When wearing a dress, attach it to your undergarments.
• Test it for accuracy. Clip the step counter to your waistband, setting it to zero. Walk 50 steps, counting the number of steps out loud. If the readout is between 47 and 53 steps, your device is placed properly. If the error is more than three steps, move the device slightly and repeat the test.
If you cannot find a spot where the step counter's error is plus or minus three steps, you should return it to the retailer.
Amy Tousman is a registered dietitian with the Health Education Center of Straub Clinic & Hospital.
Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column.
Send your questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; fax 535-8170; e-mail islandlife@honoluluadvertiser.com. This column is not intended to provide medical advice.
A. Pedometers, or step counters, are simple tools for increasing your activity level. They are pager-sized devices worn on the waistband. A pendulum inside swings as you walk. The movement is displayed on a digital readout.
