Pedometers like Vivo, Fitbit, and Garmin have gotten pretty high tech in the last year. From tracking sleep to linking to your phone, these little devices are not for the technology unsavvy.
Unless of course you are technology unsavvy and are starting to feel left out, or like you’re not maximizing the benefits of even having a pedometer because most of them require you to be plugged in most of the time.
Even though I’m a blogger and run online fitness programs, I am a huge fan of pen and paper. My calendar, to do list, and blog editorial calendar are all pen and paper based. Which might explain why my pedometer, the Fitbit Zip, happens to be one of the most low-tech you can find on the current market. And I adore it.
I don’t want to spend my time checking the app on my phone, or virtually linking in with other Fitbit users to see their steps. The less time I can spend on my phone, the better. Plus, I would rather play on Instagram.
Even if you have a higher-tech pedometer, but are finding that you’re not using the app for it (at all, or as much as you “should”), there are a few ways that you can maximize the step counter’s benefits. They’re divided up into three sections: Setting Realistic Goals, Getting Your Steps In, and Group Involvement.
Set a Realistic Goal
While the he recommended amount of steps is 10,000 per day, that initial number isn’t possible for many, at least not right away. Pick a realistic number that works for you based on your current fitness and activity levels and then build on that over time.
Decide how many days of the week you can commit to hitting that number. Sure, the ultimate goal is 7 days a week, in the beginning that may not be possible, realistic, or motivating. While you’re building your numbers up, consider taking a rest day where you only hit about half of your required number. Over time, you can build up to 6-7 days a week.
Keep a log. Whether you write it on a pen and paper calendar, in a note in your phone, or use the app, keep a log of your daily step count so you can view your progress over time, not just on a day-to-day basis.
If you would like help figuring out an initial goal that fits for you, please send me an email at wreckingroutine@gmail.com. I would love to help you!
Getting Your Steps In (without obsessively checking the app)
Some pedometers don’t have a step count screen display on the device itself, so you have to check the app to know your step count. In the middle of a busy workday, this can be rather inconvenient and inhibit your ability to reach your steps. Instead of checking it constantly, a few of these tricks are almost fool-proof in guaranteeing you’ll hit your goal:
Park in the back of the parking lot
Take a lap around the house during a commercial break
Bring the groceries in and the “stuff” upstairs in more than one trip
Walk around the field or track while watching your children’s’ sporting events (even if it’s just during half time!)
March in place while checking your social media
Pace while you chat on the phone
Take a 10-15 minute post-dinner walk
Meet a friend for a walk rather than coffee
Take the stairs
Set an alarm on your phone or work computer to go off every hour. This is your sign to get up and take a lap around the office. Some pedometers alert you to do this on their own, but this works well if you have the kind that doesn’t.
Aim for a specific amount of steps per hour depending on your goal. Figure out how many office laps that takes and then just make sure you hit that number of laps, rather than checking the app every time you get up for a walk.
Group involvement
One of the perks of the pedometer apps is their group involvement abilities. You can track and challenge friends. However, if you don’t want to be tied to the app, a few other ways to get involved with a group include:
Post a picture of your daily step count to your favorite social media channel. Or even email it to yourself as proof.
Start a challenge with your friends at work. Create a poster to keep at one of your desks where you can write in your daily, or weekly, numbers.
Text a friend your number at the end of the day to help keep each other accountable.
Start a little friendly competition with your spouse or significant other.
*As a trainer, I would be remiss if I didn’t put a PSA: While pedometers can be used as motivational tools, it is not a replacement for a healthy diet and regular exercise.
RQ: Do you use your pedometer app successfully? What other tricks do you use to get in your steps?
I’m Brooke Selb, a Personal Trainer and Health Coach specializing in helping busy moms and moms to be to easily juggle mom life with family friendly recipes, and easy exercise routines to help you achieve your fitness goals that fit in with your already busy life with sound nutritional advice.
Good article. I will be facing many of these issues as well..