Pedometers Motivate Walkers

If, like me, Thanksgiving has left you with an uncomfortable overstuffed feeling, it's time to get walking. Walking is a great way to lose weight, increase flexibility and lower blood pressure. If you want to get the maximum benefit from your walking program, clip on a pedometer.

Researchers have found that pedometers encourage people to walk more. In a report published in the Journal of the American Medical Association, people who used a pedometer for 18 weeks walked an average of 7 additional miles weekly and lost 0.4 points off their body mass index. For an average man (5 ft. 6 in./195 pounds), that's equivalent to losing 2.5 pounds.

Here are a few tips for getting started with a pedometer:

• Start simple. Fancy models record calories burned, include FM radios, etc. but all most people need is a step counter.
• A piezo-electric pedometer has an internal crystal that allows it to work correctly even when tipped sideways over a bulging belly. Spring-lever models may not work well if not held perpendicular.
• Check your pedometer's accuracy by pacing off 20 steps and checking the readout. If it's off by more than a step or two, slide it along your waistband and try again. Some pedometers will work better in one position on your body than another.
• Beware of freebies which can be off 25% or more.
• Solid clips with a strap prevent damage and loss.
• Look for good pedometers online and at running stores. Expect to pay about $20.