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The Perks of Pedometer Walking

Updated on July 11, 2017
My Omron Pedometer which comes with a clip to be attached to a belt loop.
My Omron Pedometer which comes with a clip to be attached to a belt loop. | Source

My Birthday Gift is Good for My Health: An Omron Pedometer


I have recently received an Omron GoSmart pedometer as a birthday gift. I am thrilled with the results and have noticed many positives about using a pedometer in my everyday life. About 15 years ago I had used a few different pedometers and enjoyed challenging myself to add more steps to my daily routine. But the downside was that sometimes the pedometers would come loose from my clothing and once that happens, the pedometer would stop counting steps until it was securely attached again. I found that very frustrating and after using three different pedometers in a one year period, just stopped altogether.

Then last Spring I met a woman on a cruise ship who was using a pedometer but carrying it in her evening purse. I was very surprised at this and told her about my history of pedometer use. She told me the newer ones are much more accurate and the clips are stronger so stay on people's clothing better. She also said that the Omron one she was using can be carried in a pocket or purse and would still count steps. This sounded quite exciting to me and renewed my enthusiasm for using pedometers. I immediately asked my dear husband for one for my birthday ( July 27th) and I have been using it ever since.

The Details of Pedometer Walking

Along with the Omron pedometer, I was given a book about pedometer walking. I have found this very useful regarding how to get the most out of my pedometer experience. I discovered that most people only walk an average of 3,500 - 5,000 steps per day. To maintain one's weight and stay healthy, it is recommended by walking experts that one walks 10,000 steps per day. And to lose weight, one should take between 12,000 - 15,000 steps per day. That's a lot of steps for someone to walk if they have a baseline of 3,500 - 5,000. The Omron GoSmart pedometer keeps track of steps walked, aerobic steps walked, calories burned and miles walked throughout the day.

The Walking Book

The walking book recommended that people just starting off with their pedometers take one week to check their step baseline of how many steps they walk per day. Then add a 20% increase in steps each week until they reach their goal. I was in a hurry because I have been unsuccessfully dieting for the past month and I really want to lose weight. So, I went against the recommendations and only took two days to find my step baseline. My average number of steps was 4,500 per day. And I am quite grateful to my dog for loving the daily walks I take her on. She is a great incentive for me to get out and walk because without her, I would be down to about the 3,000 daily steps range and that's quite depressing.

At the 20% increase, I would have to add about 900 steps per day. That would have been a minimum of 900 extra steps every day for a week before I could move up to my next step increase. It would have taken me about six weeks if I wanted to just get to the healthy amount of daily steps, and a few weeks longer to reach the weight loss amount. No thanks, I don't have the patience for that. I gave myself three days to get to the 8,000 daily steps, three days to reach the 9,000 step mark, and I am currently giving myself five days to get to the 10,000 daily steps mark. After that my goal will be to just increase my steps daily until I can reach 12,000 steps per day.

Tips to Better Pedometer Walking

You may be wondering how I can possibly increase my daily steps that much? It's actually not that hard because I have learned some interesting things about myself this week including:

* I waste a LOT of time sitting around when I could be moving. Times that I see myself wasting steps the most is while waiting for a cup of coffee to reheat in the microwave, standing around waiting for my dog to go outside to relieve herself, waiting for family members to be ready to go somewhere. I now add steps into my day while waiting for these things and it has increased my numbers quite quickly.

* I'm so happy that I have a dog to walk. She enjoys our walks so much that even if I don't feel like walking, I do it anyway so I can increase my steps AND make my dog happy in the process.

* I read in the walking book that one way to increase steps is to walk faster in the same amount of time. It's a great way to squeeze in extra steps and get an aerobic workout in as well. So my steps on my walk with the dog are very quick so I can get in an aerobic workout and burn extra calories as well. This is good for my heart and my waistline.

The Perks of my New Pedometer Include:

* I feel already as though I am toning up. My waist is firming up, and I can tell this when I button my pants. I can also tell I am firming in other areas as well.

* I love a challenge so walking with a pedometer helps me continually challenge myself each day to walk my goal number of steps and take care of my body as well.

* Walking is one of the best forms of exercise because it doesn't leave me with sore muscles, or pulled hamstrings and is something anyone can start at any age. ( Check with your doctor first to be on the safe side though).

* Pedometer walking is actually fun. I like finding new ways to take more steps and make my time more useful than sitting around watching TV on my butt all day.

* Shopping makes me take more steps and I love to shop! I went on a shopping trip to Kohl's this week and added extra steps effortlessly that day! I am sure grocery shopping will also do the trick.

* By adding extra steps with a pedometer, I can say good bye to the D word ( diet) and just watch what I eat and use the walking as a tool to lose weight. But no more official diets!

* Unlike yoga which I would like but my husband doesn't like but I do, and biking, which I don't like but my husband does, walking together is an activity my husband and I can share. And the extra steps for me are also good for him!

* So I don't get bored I am finding new places to walk. Hiking counts, so I took the dog to a state park I hadn't taken her to before and stopped to take beautiful pictures. I have also been noticing more sights around me as I walk and am enjoying the neighborhood more. So this is a good stress reliever. ( See pictures below)


This year, my favorite birthday gift is my pedometer which is not only good for my health, but a fun and challenging way to stay in shape and live a longer and healthier life.


Try an Omron Pedometer Yourself!

My Pedometer Progress

Week
Number of Steps Walked
Avg. Steps Walked Per Day
Number of Miles Walked
Number of Calories Burned
Weight Lost
#1 7/30 - 8/05/13
62,532
8,933
20.7
1,928
0
#2 8/6 - 8/11/13
71,624
10,232
23.7
2,127
1.4 lbs.
 
 
 
 
 
 

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My walking partner
My walking partner | Source
One of my walks at Devil's Hopyard State Park in E. Haddam, CT. I was excited to snap this picture of a hummingbird to the right of this flower in the middle of a stream at the park. I never would have seen this if it wasn't for my new pedometer!
One of my walks at Devil's Hopyard State Park in E. Haddam, CT. I was excited to snap this picture of a hummingbird to the right of this flower in the middle of a stream at the park. I never would have seen this if it wasn't for my new pedometer! | Source
More flowers in the stream.
More flowers in the stream. | Source
A peaceful pond in CT
A peaceful pond in CT | Source
An estuary with an osprey nest, off the Long Island Sound in CT
An estuary with an osprey nest, off the Long Island Sound in CT | Source
Another view of the estuary.
Another view of the estuary. | Source
Flowers peek at me on my walks over one of the many stonewalls in CT
Flowers peek at me on my walks over one of the many stonewalls in CT | Source

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    • profile image

      Marcus Stephens 3 years ago

      That’s great info I though that the lose weight range for walking was 10, 000 steps per day, that probably why I haven’t found walking a great weight loss exercise – obviously I’m not doing enough. I’m a big fan of cycling while controlling my heart rate to lose weight and get in shape.

      http://www.goodbyeweight.com/fast-fat-burning-exer...

    • Victoria Lynn profile image

      Victoria Lynn 3 years ago from Arkansas, USA

      Karen--A pedometer that keeps track from your purse! That's amazing. I need to walk more. Maybe I'll try this. It would be hard to get that many steps in, as I do so much work online. Maybe I'll try, and see where it goes. Neat hub!

    • Kathryn Stratford profile image

      Kathryn 4 years ago from Manchester, Connecticut

      Karen, weight gain happens to the best of us, and is sometimes so gradual that we don't notice very well while it's happening.

    • Karen Hellier profile image
      Author

      Karen Hellier 4 years ago from Georgia

      Kathryn,

      I hear you on all levels! Good for you, and me! We are both doing something productive for ourselves this summer. I feel better too because I am feeling more toned, and I just realized as I wrote this that back in March I was 10 pounds heavier than I am now, and felt awful about my appearance. That's when I decided I should really try to lose weight. If I can lose another 10 by Christmas, I would really be happy, but ultimately I want to lose 18.5 from where I am now. That would be 28 pounds in a year..whoo hoo...I don't know how I let my weight get so out of control. But things are looking up!!! :0)

    • Kathryn Stratford profile image

      Kathryn 4 years ago from Manchester, Connecticut

      Yay! I'm so happy for you, Karen, and I am happy that you found something fun that you can stick with. I really think you can lose those pounds! Good luck.

      And responding to what you said before, I am very happy that I am going into this new phase of my life more slim and slender. It is a confidence boost, and even if I am not looking for someone new right away, it helps that I feel more attractive. If I was overweight right now, my morale would be very low right now.

      ~ Kathryn

    • Karen Hellier profile image
      Author

      Karen Hellier 4 years ago from Georgia

      I am quite excited because I have updated my progress on walking with the pedometer in the chart above. I was thrilled to see that I have lost 1.4 pounds in one week...just from walking. Diets just really don't work for me because I can't stand the deprivation. But walking...especially with my dog along for company, really seems to be working out well. We both enjoy the time together. My average amount of steps for this second week was just a bit over 10,000 steps, which is where I should be for the good health range. Since I am working my way up to the weight loss range, my goal is to get to at least 12,000 steps per day as soon as possible. Stay tuned for more updates! In the next 6 weeks I would like to lose 8 pounds, which will be before I go on vacation. Then I will be doing a lot of walking on vacation so I am hoping to keep losing all together. My ultimate goal is 19.5 pounds from when I started this walking program.

    • Karen Hellier profile image
      Author

      Karen Hellier 4 years ago from Georgia

      Kathryn,

      Oh yuck, that sounds like a terrible situation. I feel for you. Especially if it wasn't your idea and came out of the blue. What a bummer. The good news is that he's not the right guy for you, and it's better to know that now than before you get married. There's a better person out there for you. And now that you are slim and trim, you're in good physical shape which is the perfect time to meet someone. Of course you may not be thinking about that right now. But you are in great "shape" for that possibility. Let me know what your final weight loss is?

    • Kathryn Stratford profile image

      Kathryn 4 years ago from Manchester, Connecticut

      Karen,

      Yes, I am on my last week! If I don't hit the target, I will be close enough to make me happy. I am visually thin, and that matters more than the actual weight.

      I'm glad you didn't stay with that guy for too long! My goodness, being happy you lost weight when you weren't even fat, and by being stressed out?! Some men puzzle me. Lol.

      I may do that tongue-in-cheek hub sometime. It could be fun! I have a couple of positive hubs already started that would help those who are going through what I am, and I think at least one of them would be great to link to a piece like that!

      Thanks for your comment, Karen. It has been 2 1/2 weeks now, and I am feeling better more often now, and coming to terms with it. Now life will be different, but I have control of which direction I can take it, and that feels liberating! But until I find a full-time job, I will be living with my ex, which can be awkward at times. But he's not a bad guy, so I can deal with it. It was just a complete shock when it first happened. It pretty much seemed to come out of nowhere!

      Have a wonderful week, and good luck with your walking. It's amazing how many steps you do per day!

      ~ Kathryn

    • Karen Hellier profile image
      Author

      Karen Hellier 4 years ago from Georgia

      Kathryn,

      First let me say I am very sorry about your break up. I think I a tongue in cheek hub about the break up diet would go over very well...if you have the energy to put into it, and you may not at this point. I have been on that diet before...lost 7 pounds in about 1 month. We got back together and he was so excited that I had lost weight...geez, I was 5'5 and went from 114 to 107 from being upset and not eating...it's not as if I was fat to begin with. Men...! Good thing that guy didn't last! You must be almost done with the diet by now? I think this is your last week so I predict you will reach your goal!

    • Kathryn Stratford profile image

      Kathryn 4 years ago from Manchester, Connecticut

      Karen,

      Don't feel like a wimp for quitting the diet! Like you said, different things work for different people. And actually, my recent boost in weight loss wasn't only because of the diet, it was due to stress. I was almost thinking of writing a hub on the "Break-up Diet", but I didn't think that would go over very well.

      I am SO glad that your walking is working so well! It is a great thing when we find something that works for us, especially if it is something that is pretty easy to maintain, and doesn't feel like a chore! Congrats, Karen! I am so happy for you.

      Have a fantastic week!

      ~ Kathryn

    • Karen Hellier profile image
      Author

      Karen Hellier 4 years ago from Georgia

      I have just added a table to chart my progress for the first 6 weeks using the pedometer. I can tell you one thing, my legs and hips are feeling the effects of all the added walking, but it makes me feel good that I am doing something healthy for myself!

    • Karen Hellier profile image
      Author

      Karen Hellier 4 years ago from Georgia

      Thanks Pamela. It really is. And each day, I try to do more till I can get up to the point where I am walking in the weight loss range. Then I will just stay at that range till I am at the weight I want. I do have to try to push it and add more steps in each day to get to that range. But I am hoping it will be worth it. I just added a chart last night before bed and I need to figure out what the actual statistics for my first week were and start adding them up to share with readers. Thanks for reading and for your comment.

    • Pamela99 profile image

      Pamela Oglesby 4 years ago from United States

      This sounds like the perfect way to know how much you are moving around and also to inspire you to walk more often. Very helpful hub.

    • Karen Hellier profile image
      Author

      Karen Hellier 4 years ago from Georgia

      Kathryn,

      Whoo hoo...you're doing great. Congratulations. Now I feel like a wimp for quitting the diet.

    • Kathryn Stratford profile image

      Kathryn 4 years ago from Manchester, Connecticut

      My target date is August 17, just 1 1/2 weeks away. Right now I am down to 138.6 (I lost 2 pounds since my last "official" update), and my target weight of 137 is close.

      Once I am finished losing the weight, I am going to just maintain it. I may even do a hub on it! I want to tone my muscles even more, and increase my endurance levels.

      Good luck!

    • Karen Hellier profile image
      Author

      Karen Hellier 4 years ago from Georgia

      Kathryn,

      Okay, thenw e can still keep encouraging each other because I am doing the walking as a weight loss plan as well and am going to be watching what I eat. My target date is the 24th of September. How about you?

    • Karen Hellier profile image
      Author

      Karen Hellier 4 years ago from Georgia

      thebiologyofleah,

      Oh yes, I forgot to mention that about parking farther away. They do recommend that. I have never heard of your program but it sounds like fun and a good move for your company. Thanks for dropping by and commenting.

    • thebiologyofleah profile image

      thebiologyofleah 4 years ago from Massachusetts

      Great hub- I use a pedometer from Virgin, it is a program called Virgin Healthmiles that companies sponsor their employees to take part in. In addition to the pedometer there is a website one can log into, the pedometer has a USB port to upload your steps. The website keeps track of your steps, allows you to enter activities, also you can participate in challenges to get your competitive spirit going.

      It is interesting to hear how you add steps to each day, one trick I like is to park a little further away from the supermarket for example to add a few more steps.

    • Kathryn Stratford profile image

      Kathryn 4 years ago from Manchester, Connecticut

      Karen,

      No worries! I decided to stop doing that diet, too. It worked well to jump-start my results, but I am doing okay just sticking to not overeating, and my basic exercise plan. Anyway, it is all about finding what works for each person. And even if we are not on the same "plan" anymore, I will support you, and I look forward to seeing how it goes with your lifestyle change!

    • Karen Hellier profile image
      Author

      Karen Hellier 4 years ago from Georgia

      I'm sorry to leave you high and dry in our diet adventure but I just don't want to be miserable 2 days per week. I am still trying to lose through the pedometer method and watch what I eat in general.

    • Karen Hellier profile image
      Author

      Karen Hellier 4 years ago from Georgia

      Great...maybe one of you should write a hub about the app.

    • Kathryn Stratford profile image

      Kathryn 4 years ago from Manchester, Connecticut

      I just read H.O.'s comment. I think I am going to try out the app he mentioned. It sounds cool!

    • Kathryn Stratford profile image

      Kathryn 4 years ago from Manchester, Connecticut

      Awesome, you did a hub of your pedometer! This really sounds like something that could help you lose weight, and is easy to maintain without officially "dieting". Congrats!

      Thanks for sharing this useful information with us. This is making me think it would be pretty cool to have one myself! I walk a good deal, but it would be great to see how many steps I do.

      I also enjoyed the photos. One thing I like about going on walks is enjoying nature around me, and taking photos. Love the hummingbird! It is rare to be able to catch one in a photo, because they are so quick.

      I am going to put a link of this on my diet hub!!!

      Have a wonderful day!

      ~ Kathryn

    • Karen Hellier profile image
      Author

      Karen Hellier 4 years ago from Georgia

      BNayden,

      Yes, it was interesting to see how many steps I took on a daily basis. And then when I found out, it was embarrassing! But the pedometer is helping me increase every day.

    • Karen Hellier profile image
      Author

      Karen Hellier 4 years ago from Georgia

      epbooks,

      You are welcome for posting. I am always eager to share things that make me happy of improve my life! I hope you get one. They are great fun.

    • epbooks profile image

      Elizabeth Parker 4 years ago from Las Vegas, NV

      Ah- this hub inspired me. I used to use a pedometer, but then the battery died and...it's sitting in a drawer because I was too lazy to find where to buy the battery. I think I like the one your have- I like the idea of carrying in your purse. Thanks for posting!

    • BNadyn profile image

      Bernadyn 4 years ago from Jacksonville, Florida

      I've heard of pedometer walking before but have never tried it. Now I'm curious to see how many steps I take on a daily basis. This sounds like a great idea for a gift, too, since I know some people who are trying to walk and run more. Happy belated birthday and great article!

    • Karen Hellier profile image
      Author

      Karen Hellier 4 years ago from Georgia

      billybuc,

      Thanks. I love it. Running is not my thing because I damaged my knees biking in the mountains about 20 years ago, but walking works for me. The pedometer isn't even all that much money. The one I have is less than $30. Thanks for the comment.

    • billybuc profile image

      Bill Holland 4 years ago from Olympia, WA

      Cool incentive, Karen, and a great gift. We were walking but recently switched to running. I might get Bev a pedometer during the holidays. Nice article!

    • Karen Hellier profile image
      Author

      Karen Hellier 4 years ago from Georgia

      chrisinhawaii,

      If you ever decide to try them again, the Omron one that I have is great and stays on clothes or in a pocket which is very convenient. I think there's something about walking that clears the mind. I can see why our friend Hawaiianodysseus likes it so much!

    • Karen Hellier profile image
      Author

      Karen Hellier 4 years ago from Georgia

      HO,

      Thanks. I can see why you enjoy walking so much. I have an old fashioned phone so apps don't mean anything to me but I'm glad you found something that works for you. I think you are doing great. You have lost 19 pounds just from walking...that's fantastic.

    • Karen Hellier profile image
      Author

      Karen Hellier 4 years ago from Georgia

      wetnosedogs,

      Thanks so much for the shout out on the pictures. I was SOOOO excited about the hummingbird. I almost couldn't believe me eyes. I thought it was a butterfly at first and then got so excited when I realized it was a hummingbird I almost couldn't take the picture because I was afraid my hands were shaking. And as far as the dog, oh yes, she loves the walks. She's super good at keeping me motivated to take them.

    • wetnosedogs profile image

      wetnosedogs 4 years ago from Alabama

      Wow, those are awesome pictures. I always wanted to build a rock wall. I never will, I know, but it seems like a neat thing to do. Glad that hummingbird was patient enough for you to snap the picture.

      It is always fun walking with the dogs. Your dog is gorgeous and I know loves those walks.

      Happy belated birthday.

    • hawaiianodysseus profile image

      Hawaiian Odysseus 4 years ago from Southeast Washington state

      Congratulations on doing so well with your walking program. Loved the hub and the pictures.

      I use a free app called iRunner, and it actually maps out my route via GPS.

      Keep up the great work, Karen!

    • profile image

      chrisinhawaii 4 years ago

      I love the idea of pedometers, and I tried them out years ago. Like you, I also had frustrating experiences with those early models.

      I've been walking just about every day this month, and I plan to keep that up. Sometimes my son will come with me too, so it's kinda nice. That's great that you and Chuck are able to do that together - and what a wonderful, scenic route you have for your walks!

      Good luck on reaching your goals.