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How to Use Your Pedometer
By: Scottsdale Weight Loss Center
Published: December 10, 2010
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Once you have a pedometer, it is essential to learn how to use it for the best results in your medical weight loss program. Most styles are very simple. They just clip onto your belt; you turn the “on” switch, and start walking. Others require a bit of study to learn how to manage the calculations that determine the number of calories burned while walking.
Here are a few tips for using your pedometer to best advantage:
- Put your pedometer on early in the day and use it until you go to bed to count total daily steps walked. Keep a short record of daily totals to determine if you need to add steps to reach your recommended goal, which for most people begins at about 5000 steps per day. Record normal activities so you have an idea of any patterns.
- Each 2000 steps equals approximately one mile and about twenty minutes of walking.
- Adding more steps each day can be as easy as parking farther from entrances. Use stairs rather than elevators or escalators, walk instead of driving short distances, or just go to the mall or large grocery store and walk perimeter aisles prior to shopping.
- As you gradually increase daily step counts, continue to add steps over time until you are between 5000 and 10,000 steps per day.
Living in a geographic area like Phoenix, Arizona, where the weather usually cooperates encourages anyone participating in a weight loss program to increase their outdoor activities, and walking is the one exercise that just about anyone can do. Using a pedometer to count steps is not only helpful; it is fun just to see how many steps you do walk in a day.
Nick
Nick's Story
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Gina
Lost 44.5 lbs
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I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
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You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
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Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
