We’ve all been hearing for years now that using a pedometer—a small, lightweight gadget that fits in your pocket or attaches to your waistband and counts your steps—is an easy way to motivate ourselves to get off the couch (or out of the car) and walk more.

But I always wondered, How much do pedometers really help when it comes to getting more daily exercise?

Well, a new study just revealed that pedometers are a lot more useful than you might have imagined. In fact, unless you know for sure that you are getting all the exercise that you should be, I will make this statement to you: Get one. Get a pedometer…get it today.

Here’s why…

STEP-BY-STEP PROGRESS

In the study, researchers from Australia and New Zealand enrolled people who were over age 65 and generally healthy but not active. They wanted to find out which type of goal-setting technique would work best—attempting to walk for 30 minutes a day on most days or attempting to take more steps each day, tracking progress using a pedometer.

Results: After three to four months, members of the nonpedometer group were walking 31 more minutes per week, on average, than they did before the study began…and members of the pedometer group more than doubled that amount, walking 63 more minutes a week. Upping your walking amount by one hour a week, just by wearing an inconspicuous little pedometer? Now that’s impressive!

Gregory S. Kolt, PhD, the lead study author, told me that he and his colleagues think that the pedometer group outperformed the nonpedometer group because they made gradual progress day-by-day—instead of walking the exact same amount most days. When you see yourself improve and watch the numbers on the pedometer go up, up, up, it’s inspiring and mood-boosting, he said, and you get fitter in the process. It makes you want to keep pushing that number higher so you can continue feeling good both mentally and physically.

It’s kind of like those miles-per-gallon readouts that so many cars have now—just knowing how you are doing motivates you to do even better.

It becomes a game…it’s fun.

CHOOSING A PEDOMETER

There are many pedometers on the market—some are cheap and basic, while others are intricate and expensive. Prices on Amazon.com range from about $2 to $100 depending on how many bells and whistles interest you. The basic ones generally just count steps taken and/or miles walked and/or calories burned. Some advanced ones have touch screens…track how many minutes you spend moving and/or how many fat grams you burn…tell you your pace and/or pulse…have memory, so you can compare “today’s” numbers to those of prior days…provide games, inspirational phrases or customized goals to motivate you…and add social media elements so that you can share your progress online and view your stats.

In the study, Dr. Kolt used the Yamax Digiwalker SW-200 pedometer, which costs about $20, but he recommends that you choose whichever style best suits your needs.

Before you head to the store or buy a pedometer online, check your iPod and/or your smartphone. The latest iPod nano, for example, has a built-in pedometer. And you can download a pedometer app ($0 to $5) for many smart phones by searching for “pedometer” in your phone’s “app store.”

You never know—using a pedometer might help you increase the amount that you walk each week by encouraging you to park your car a bit farther from your destination…pace while waiting for a bus, subway, train or plane…use the stairs instead of the elevator…take the dog for a longer walk…or stroll around your yard while chatting on the phone!

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