How Pedometer Can Help You Reach Your Goal
Lilly Jackson - Fitness coach & Rehabilitator
Lilly Jackson is the Fitness coach & Rehabilitator. She is helping women everywhere unlock their full potential in health and fitness! With a Masters's in Medicine and a passion for writing, her calling is to share knowledge with the world.
28.11.2023

How Does a Pedometer Help People Smash Their Fitness Goals? Step Up Your Game!

Workouts

In your journey to fitness, tracking your progress and identifying areas where you need to improve is essential. That’s where the pedometer comes in. You can easily track your activity levels and even calories burnt with a pedometer.

Learn more about how a pedometer works and how it can help you achieve your fitness goals. Let’s get down to business, shall we?

Table Of Contents

What Is a Pedometer? Your Pocket-Sized Fitness Guru!

A pedometer is a portable electronic instrument that measures each step a person takes by catching the motion of their hips or hands, depending on where it’s placed. Pedometers are usually small, easy to use, and relatively inexpensive. They’ve been around for a while, but thanks to technological advancements, modern pedometers are more accurate and offer more features than their predecessors.

A pedometer’s core uses a simple mechanical sensor or a more advanced accelerometer to detect movement. When you walk or run, the device senses and processes the motion, converting it into ‘steps.’

The usefulness of a pedometer in helping with your lifestyle change cannot be overthrown. Below are some ways this device enables you to reach your fitness goals.

  • Helps You Track Your Progress

It helps you keep track of your fitness routine activity levels and monitors your progress. Seeing how far you have come in your journey makes you motivated to do more and reach all your fitness goals.

  • Regulates Your Activities

Avoid doing too much too quickly. The pedometer helps you regulate your exercise so that you don’t do too much and break down or hurt yourself.

  • Track Your Health

Pedometers come imbued with features that help track your exercise habits and improve your health. 

Also, read – Working Out While Fasting: How to Maximize Results and Unlock Your Best Self

Best Place to Wear a Pedometer – Finding the Sweet Spot for Accurate Tracking

Ah, the age-old question in the world of pedometers: Where’s the best spot to wear this handy little gadget for the most accurate tracking? Whether you’re a casual walker or a dedicated fitness enthusiast, finding your pedometer’s “sweet spot” is crucial for getting reliable data. 

Hip Placement – The most traditional location to wear a pedometer is on your hip, attached to your belt or waistband. This location generally provides the most accurate step count, as the pendulum or accelerometer in the device aligns well with the movement of your hips as you walk or run.

A study published in Medicine & Science in Sports & Exercise found that wrist-worn pedometers provided more accurate step counts than wrist-worn options.

However, another study published in PLOS ONE showed that modern wrist-worn pedometers can achieve high levels of accuracy, especially for running, thanks to advanced algorithms.

Wrist-worn Pedometers/Smartwatches

Modern smartwatches with pedometer functions generally use more advanced accelerometers and algorithms to detect steps. While wrist placement can be less accurate due to extra movements (think hand gestures or lifting a cup of coffee), these devices usually have additional algorithms to filter out “noise.”

Pocket Placement

Some newer pedometers are designed to count steps accurately, even when placed in your pocket. But be cautious—having other objects in the same pocket can interfere with its accuracy.

Generally, we propose you use these suggestions:  

1. Firm Attachment: Make sure the pedometer is tightly attached to prevent wobbling, which can cause miscounts.

2. Line it up: If using a hip-worn pedometer, align it with your knee to get the most accurate results.

3. Check Orientation: For pocket pedometers, make sure it’s in the correct orientation as specified in the manual.

4. Calibration: If your device allows for calibration (inputting stride length, etc.), setting it up can improve accuracy significantly.

Pedometer and Weight Loss

What Does a Pedometer Measure, or Can Using a Pedometer Influence Weight Loss?

Yes, using a pedometer makes tracking your activity levels and calorie intake easier and keeps you motivated to continue living a healthy lifestyle. The following section will explore the importance of a pedometer for weight loss.

A study from Stanford found that pedometer users seriously raised their physical activity and decreased their body mass index.

Research has also indicated that pedometers can be sufficient for long-term weight upkeep, which is often more demanding than the initial weight loss.

What is a Pedometer Used for?

  • Step Count

At its most basic, a pedometer counts your steps. Every time you take a step, the device registers a movement. Some use a simple mechanical pendulum design, while others utilize advanced accelerometers.

  • Distance

Many pedometers also calculate the distance you’ve walked. This calculation is based on the number of steps you’ve taken and the length of your stride, which you often need to enter manually for better accuracy.

  • Calories Burned

Some advanced pedometers estimate how many calories you’ve burned based on your step count, speed, and personal information like age, weight, and height. However, this is generally an estimation and shouldn’t be considered as precise as medical equipment measurements.

  • Active Minutes

More advanced models, particularly those in a smartwatch or a fitness tracker, will measure the number of active minutes you’ve had in a day, helping you see how much but how intensively you’ve moved.

  • Sleep Tracking

Some multi-functional pedometers even monitor your sleep patterns, though this feature goes beyond the traditional definition of a pedometer.

Step Your Way to Slim: How a Pedometer and Weight Management Go Hand in Step

A pedometer is a device that senses your movement and uses it to track the number of steps you take within a given time frame. It also calculates your total walking distance by multiplying the length of each step by the number of actions taken. While some pedometers are electric, others are mechanical. 

A modern pedometer helps you keep track of these three things

  • How far you’ve gone
  • How many steps you’ve taken
  • The amount of physical activity you have yet to do to complete your goal

So, pedometers measure various metrics, from your step count to estimated calories burned, which can influence your weight loss journey by increasing your awareness, accountability, and physical activity. Backed by growing research, they are effective for weight loss and fitness.

So there you have it! A pedometer is the pocket-sized fitness guru you didn’t know you needed. 

Using a Pedometer Can Promote a Physically Active Lifestyle: Step Up Your Health Raise

  • Supports Weight Loss

A pedometer helps you know if the number of steps you take daily is enough to burn your target calories. Modern pedometers also go a step further to help you calculate your daily calorie intake to track your weight loss journey.

  • Keeps You Active

Having a pedometer motivates you to get active and embrace a healthy lifestyle. The increased physical activity levels increase your brain activity, thus helping with learning and memory.

  • Improved Muscle Strength 

The more active you are, the more formidable your muscle strength and the better your physical well-being. With the pedometer, you can remain motivated to stay active.

  • Stay Healthy

Pedometers get you moving and exercising. Physical activity helps keep you in shape and improves your health. For example, it is proven that people who exercise consistently have reduced cardiovascular problems and obesity risks.

Also, read – How to Get the Energy to Workout

How Does a Pedometer Work: From Track Your Steps to Set Fitness Goals

Once you get a pedometer, the next step is to input your weight loss or activity goals. That way, the pedometer can begin to count the actions you take during a workout, your calorie intake, heart rate, and many more. You can constantly tailor the device to suit your changing fitness goals.

Mechanical Pedometers

In older or simpler pedometers, a mechanical arm swings back and forth with each step you take. This motion is remade into an electrical signal that increments the step count on a display.

Digital Pedometers 

Most modern pedometers use accelerometers—a type of sensor that detects motion. When you move, the accelerometer measures the acceleration forces acting on it, distinguishes steps from other kinds of movement, and then updates the step count.

Multi-Axis Sensors

Some modern pedometers have multi-axis accelerometers that can measure acceleration in multiple directions, not just up and down. This makes for more accurate step-counting and allows the device to recognize different types of activities.

How Pedometer Wearables Can Encourage Daily Movement?

So, you’ve got a keen interest in pedometer wearables, huh? These handy devices are not just about counting steps; they’re designed to get you up and moving throughout the day. In fact, they can be your tiny cheerleaders, nudging you toward a more active lifestyle. How do they do that? 

Real-Time Data 

One of the first ways a pedometer wearable encourages movement is by providing real-time data on your steps, distance traveled, and sometimes even calories burned. Knowing you’re just a few steps away from hitting a target can motivate you to take that extra walk.

Built-In Alerts

Many pedometer wearables come with inactivity alerts. These alerts are friendly nudges that remind you to stand up and take a few steps if you’ve been sedentary for too long, a feature confirmed by studies to increase physical activity.

The Psychological Boost

There’s something incredibly satisfying about hitting your step goal and feeling your wrist buzz with a celebratory vibration. This provides immediate positive reinforcement, a psychological principle that encourages repeated behavior.

Many people find motivation in maintaining a ‘streak’ or a consecutive number of days where they meet their step goals. The desire to keep the streak alive can be a powerful motivator to move more.

Pedometers as Reliable Companions in Your Journey to Better Fitness – How?

Pedometers are essential in your fitness journey. They give you the extra push to work out and move around more. Here are a few ways that the pedometer helps promote a physically active lifestyle.

  • Counts Your Steps

Once you’ve set your daily pedometer goal, it tracks it and estimates the number of steps you’ve taken while walking or doing any exercise. The timely information lets you know if you’re hitting your goals.

  • Monitors Your Heart Rate

The pedometer monitors your heart rate and gives you an idea of the intensity of the exercise. That way, you know whether to tone down the exercise intensity or dial it up a notch.

  • Helps You Stay Motivated

Staying motivated through your lifestyle change is difficult, but your pedometer can help you. It records your fitness achievements and spurs you on to do more.

Sync Up to Slim Down: Integrate Pedometers into Your Fitness Apps

Ready to kick your fitness journey up a notch? You’ve probably heard the buzz around pedometers and various fitness apps, but have you considered the magic that can happen when you integrate the two? I’m talking about a seamless, streamlined, and sensational way to sync your step-counting game to your overall fitness goals. 

When you integrate your pedometer data with a comprehensive fitness app, you’re not just counting steps—you’re painting a holistic picture of your health, from calories burned to the grade of your sleep.

Does Pedometer Work on Phones?

Yes, several pedometer apps like Lasta work well on mobile phones. How does a pedometer work on your phone, you ask? The pedometer apps utilize satellite signals or location signals such as mobile network information to keep track of your steps. Install Lasta on your phone to get started.

Use Pedometer Apps to Keep Tabs on Your Physical Activity

Have you ever thought about turning your smartphone into a personal fitness guru? Yes, you heard that right. If you’re not keen on buying a separate pedometer or fitness tracker, a pedometer app can be a fantastic alternative for keeping tabs on your physical activity.

The heart and soul of any pedometer app is counting steps. Using the accelerometer and sometimes even the gyroscope in your smartphone, these apps register your actions as you move.

  • You’re likely already carrying your phone with you everywhere. Why not make it work for you to track your physical activity?
  • Your phone can be a hub for step counting and tracking nutrition, sleep, and other health metrics, often all in the same app.
  • Apps often have features like reminders, achievements, and social sharing options that can serve as a motivational boost.

5 Top Pedometers for Dieters – Walk into Your Best Shape

If you’re on a diet and looking to complement your efforts with exercise, a pedometer app can be a helpful tool. So, buckle up as we stroll through the 5 top pedometer apps perfect for dieters like you.

Lasta Step Counter

What Makes It Great for Dieters

  • Minimalist Design. Great for people who want a straightforward, no-distraction experience.
  • Battery Efficiency. Unlike many other pedometer apps, it doesn’t drain your phone’s battery.
  • Daily Goals and Reminders. Tailored to your weight loss goals.

Unique Feature

It offers an “Intuitive Adaptive Goal Setting” feature. As you consistently meet or miss your goals, the app will suggest adjustments to keep you on the right path toward effective weight loss.

MyFitnessPal

What Makes It Great for Dieters

  • Calorie Counter: Not only does it count your steps, but it also has a detailed calorie tracking feature where you can input your meals.
  • Integration: You can sync it with wearables and other fitness apps.
  • Community Support: A big community of dieters and fitness enthusiasts to share your journey with.

Unique Feature

Its extensive food database makes logging meals incredibly easy, which is a big win for dieters!

Fitbit

What Makes It Great for Dieters

  • Holistic Approach: Along with step counting, this fitness goal tracker tracks sleep, heart rate, and more.
  • Food Logging: A simplified food logging feature that can be useful for dieters.
  • Challenges and Rewards: You can use virtual challenges to up your step game.

Unique Feature

Fitbit has a “Workout Intensity Map” showing the routes you’ve walked and how intense different parts were.

Pacer Pedometer & Step Tracker

What Makes It Great for Dieters

  • Simple Interface: It’s very user-friendly and excellent for those who want no-fuss tracking.
  • Weight Loss Plans: Offers specific weight loss walking plans.
  • GPS Tracking: Very useful for outdoor walking or running sessions.

Unique Feature

It has a “Groups” feature where you can create a walking group with your friends or join existing community groups.

Map My Walk by Under Armour

What Makes It Great for Dieters

  • Route Tracking: Ideal for those who want to map their walking routes.
  • Calorie Burn Estimation: Pretty accurate and helpful for dieters.
  • Footwear Tracker: Yep, it even lets you know when to replace your walking shoes!

Unique Feature:

You can save your favorite walking routes and discover new ones through the app’s community.

So there you have it! These pedometer apps can be excellent sidekicks on your weight loss journey, making every step you take a step towards your dream shape. Each has unique features and advantages, so you’ll likely find something that fits your needs! 

Final Thoughts

Whether you are starting a weight loss journey or trying to keep fit, a pedometer is an excellent device. It provides vital information about your lifestyle – calorie intake, heart rate, step counter, etc. Take the fitness quiz below and sign up for our services to get started.

Lilly Jackson is the Fitness coach & Rehabilitator. She is helping women everywhere unlock their full potential in health and fitness! With a Masters's in Medicine and a passion for writing, her calling is to share knowledge with the world.