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Pedometer FAQ

Your new pedometer automatically tracks every step you take, so you can actually see how your steps accumulate throughout the day. Using it is as easy as 1-2-3!

Wearing the pedometer:
Put the pedometer on when you first get up in the morning and wear it all day long.
Check the pedometer periodically throughout the day. This will give you constant feedback on how well you are doing in regard to reaching your daily step goal.

To get the most accurate reading from your pedometer, wear it the following way:
Wear the pedometer snugly against your body, attached to a belt or waistline on your clothing. If your clothing doesn’t have a waistband, you can attach your pedometer to a piece of elastic tied around your waist or your underwear. Also, you can secure it tightly with a safety pin.

Try to have the pedometer line up with the crease on your pants or the center of your kneecap. The pedometer should be parallel to the ground. If it is tilted to one side or the other, it will not give you an accurate recording of your steps. The pedometer must be closed in order for it to work.

Note: While we have purchased high-quality pedometers for this program, no pedometer is 100 percent accurate. This pedometer is provided to you as a tool to estimate steps taken. Although it tends to underestimate the distance traveled when you walk fast or jog, it overestimates the distance when you take small steps around your house or workplace. So it all balances out and produces a highly accurate estimate of your total activity.

Links to additional Pedometer Resources:

I think my pedometer is defective.
First, double-check to make sure you’re wearing your pedometer correctly. If the pedometer isn’t positioned correctly, it won’t track steps correctly. Review the above information on how to wear your pedometer. If this doesn’t help, contact us and we may be able to provide you with a replacement pedometer while supplies last.

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 or use the online calculator to determine the activity’s equivalent number of steps.

To use the below chart, 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).

For activities not listed below, find the one(s) most similar and estimate the 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 — then 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

Aerobics, high impact       203       Orienteering       260
Aerobics, low impact   145   Painting   131
Aerobics, step   246   Pilates   101
Badminton, casual   131   Ping-pong   116
Badminton, competitive   203   Racquetball, casual   203
Basketball, game   230   Racquetball, competitive   290
Basketball, recreational   174   Raking leaves   125
Bicycling, leisurely   116   Roller skating   203
Bicycling, stationary   203   Rowing, light   101
Bowling   87   Rowing, moderate   203
Boxing   348   Running, 10 mph (6 min/mile)   463
Canoeing, light   87   Running, 8 mph (7.5 min/mile)   391
Chopping wood, around home   174   Running, 6 mph (10 min/mile)   290
Circuit Training   232   Running, 5 mph (12 min/mile)   232
Cross-country skiing, intense   260   Scuba diving   203
Cross-country skiing, moderate   232   Show shoveling   174
Cross-country skiing, slow   203   Snowboarding, light   150
Dancing   131   Snowboarding, moderate   182
Downhill skiing   174   Soccer, recreational   203
Elliptical trainer   203   Soccer, competitive   290
Firewood, carrying   145   Softball   145
Firewood, sawing with handsaw   217   Squash   348
Firewood, stacking   145   Stair climbing, machine   260
Football   260   Stair climbing, moderate   334
Gardening, light   116   Stair climbing, slow   232
Gardening, heavy   174   Stair climbing, vigorous   434
Gardening, weeding   131   Stretching   72
Golfing, without a cart   131   Swimming, backstroke   203
Golfing, with a cart   101   Swimming, breaststroke   290
Grocery Shopping   67   Swimming, butterfly   319
Handball   348   Swimming, freestyle   203
Hiking, 10-20 lb. load   217   Swimming, leisure   174
Hiking, 21-42 lb. load   232   Swimming, treading water   116
Hiking, general   172   Tae Kwon Do   290
Horseback riding   116   Tai Chi   116
Horseback riding, trotting   188   Tennis, doubles   174
Housework, light   72   Tennis, singles   232
Housework, mopping floors   101   Trampoline   101
Housework, scrubbing floors   110   Volleyball, game   232
Housework, vacuuming   101   Volleyball, leisure   87
Housework, washing windows   87   Wash the car   87
Ice skating   203   Water aerobics   116
Judo   290   Water skiing   174
Jumping rope, fast   348   Wax the car   131
Jumping rope, moderate   290   Weight lifting, moderate   87
Karate   290   Weight lifting, vigorous   174
Kickboxing   290   Yard Work   145
Mowing   160   Yoga   72