Pedometers

Pedometer Log Sheet

Is used to measure the number of steps you take in a day

• Is easy to use
• Motivates you to keep active
• Is worn on your waistband at your hip, in line with your foot
• Costs about $25-30

How many steps do you take now?

• Wear a step counter for 7 full days
• Record your steps from the time you get up until you go to bed
• Add your 7 day totals, divide by 7 to get your average number of daily steps.  This is your starting point

How can you add steps to your day?

• Include 10 minute walks (800 – 1200 steps) in your day
• Take the stairs
• Park at the far end of the parking lot
• Walk for errands

How many steps are enough?

• Increase your steps gradually.  Aim for 8,000 – 13,000 steps per day if you are healthy 
• Health Canada recommends 30-60 minutes a day of moderate activity, 4 or more days a week

Consult your physician if you are pregnant, inactive or have health concerns

• Set realistic goals.  Increase your steps gradually
• Record your steps on the calendar provided
• Write comments to keep yourself motivated, such as “I slept well”, or “I have more energy”