Using Your Pedometer

Using a pedometer is a great way to track your steps and set walking goals to keep you on track.  View this video to learn how to wear your pedometer to track your steps accurately, how to change a battery and how to set a goal. 

View the video

Counting Your Steps

So you've decided to walk, but how much is enough? The average person in Canada accumulates approximately 3,500 to 5,000 steps in a day. Research shows that to improve your health you should add 2,000 to 3,000 steps to your routine a day. It only takes five minutes to walk about 500 steps. Add a 30 minute walk to your increased level of activity at work or school and you can see that getting to an active lifestyle at 10,000 steps per day is easier than you may think.

Counting steps is one way for you to monitor and log your progress. Pedometers are simple electronic devices that clip to your waist band or belt, directly above your knee, on the side you write with. The pedometer will track every step you take. 

Recommended Steps 

Generally if you average lower than 5,000 steps per day, you have a lot to gain by increasing your steps. If you average between 5,000 and 9,000 steps per day you could benefit from increasing your physical activity. If you average between 9,000-13,000 steps per day you are reasonably active and can benefit from self-monitoring and ensuring you stay focused and motivated. And if you average over 13,000 steps per day you are likely already engaged in activities like sports and exercise. You might choose to wear a pedometer to maintain consistently high steps.

Register for a free account and you can start logging your steps, creating your own walking groups and checking out great routes to walk. It's easy - just click on register on the left!

Counting Steps for Other Activities

Your pedometer works whenever you are taking steps. For those times when you choose an activity other than walking, check the chart below to determine the activity's equivalent number of steps.  

Simply multiply the number of minutes you did the activity by the number of steps indicated on the chart. For example, 30 minutes of mopping equals 3030 steps. (30 minutes x 101). 

If your activity is not listed below, find the one(s) most similar to it on the list and estimate the activity's step value. You can also estimate steps by knowing that 2,000 steps equals one mile. 

Note: To receive the most accurate "step equivalent" we recommend that you remove your pedometer when choosing an activity other than walking (but do not reset your pedometer to zero!). It is best to use the step conversion chart to calculate your steps during a “non-walking” activity and add those steps to the total number reflected on your pedometer at the end of the day.

Number of Steps per Minute for Selected Activities