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Use a Pedometer for Fitness Motivation

Walking is a great way to help you lose weight, keep it off and improve your health. You can use a pedometer to measure how many steps you take; get feedback about your activity level; and plan, track and reach your physical goals.

How to wear your pedometer:

  • Clip it to your clothing or place it in a pocket or a bag that you carry or wear.
  • Use the leash and clip to keep from dropping or losing your pedometer.
  • Keep the pedometer dry.

Pedometers do not measure:

  • Walking for less than 10 steps or 10 seconds at a time.
  • Cycling, swimming, some dancing, basketball and tennis.

Getting started:

  • Wear your pedometer every day for 1 week.
  • An electronic pedometer will count your steps in a 24-hour period beginning and ending at midnight.
  • Record your steps on a daily food and physical activity diary.
  • At the end of one week, add up your daily steps. Determine your daily average by dividing the total steps by the number of days.

Ways to add walking to your lifestyle:

  • Take a 10-minute walk whenever you can.
  • Take the stairs (up or down) instead of the elevator.
  • Take 10-minute walks during lunch and breaks at work.
  • Park farther away and walk.
  • Get off the bus one stop early and walk the rest of the way.
  • Step in place while watching television.
  • Walk your dog (or borrow a friend’s dog).
  • Mow your lawn with a push mower or do other yard work.
  • For short distances, walk instead of driving your car.
Source: U.S. Department of Veterans Affairs’ “Move!” Program


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