Want to lose the fat....think of a PEDOMETER

Pedometers

Pedometers count and monitor the number of steps taken throughout the day. Most pedometers provide a fairly accurate count of steps taken during ambulatory activities such as walking, jogging, and running. Estimates of the distance walked and caloric expenditure are less accurate. Some newer devices also provide an estimate of the total time spent during continuous walking at a moderate intensity for durations of 10 min or more. To provide accurate step counts, most pedometers need to be attached to a firm waistband; however, some can be carried in a shirt pocket, a pants pocket, or a bag held close to the body. Studies show that some pedometers provide a valid (bias <3%) and reliable (coefficient of variation <2.1%) measure of steps during constant- and variable-speed walking for both healthy and overweight adults when the pedometer is placed on the waistband (sides and back), in a shirt pocket, or around the neck; however, positioning the pedometer in a pants pocket or in a backpack decreases accuracy (Hasson et al. 2009; Holbrook, Barreira, and Kang 2009).

Studies show that pedometer-based walking increases physical activity (Williams et al. 2008). In a synthesis of studies addressing the use of pedometers to increase physical activity, Bravata and colleagues (2007) reported that on average, pedometer users increase their physical activity by 27% over baseline levels. A key predictor of increased physical activity is setting a step goal (e.g., 10,000 steps per day) for participants. Pedometer-based walking programs are associated with significant decreases in body mass index, body weight, and systolic blood pressure (Bravata et al. 2007; Richardson et al. 2008).

Thresholds for health benefits from walking have been established using pedometers. Accumulating 8000 to 9000 steps per day at a rate of no less than 100 steps·min−1 is equivalent to 30 min of moderate physical activity, the health benefit threshold. For weight loss, accumulating 11,000 to 13,000 steps per day is recommended. Using criterion-referenced approaches, youth-specific thresholds for good health are being established. In the future, minimal levels of steps per day may be used to identify health risk thresholds for cardiovascular diseases, obesity, and osteoporosis. Table 3.4 presents classification of physical activity levels for adults and children based on the number of steps taken daily (Tudor-Locke et al. 2005, 2008). Additional information about the validity and accuracy of pedometers is available (Holbrook, Barreira, and Kang 2009; Lamonte, Ainsworth, and Reis 2006; Tudor-Locke et al. 2002, 2006).