Making every step count

Want to burn off some extra pounds? Then try strapping on a pedometer - a small, cheap gadget that counts the number of steps walked per day.

Researchers at the Stanford University School of Medicine found that regularly using a pedometer - usually worn on the hip or waist - is associated with significant increases in physical activity and weight loss, and improvements in blood pressure.

"Much to my surprise, these little devices were shown to increase physical activity by just over 2,000 steps, or about one mile of walking per day," said the study's lead author, Dr Dena Bravata. "The device is a great little motivator."

Bravata and her team reviewed 26 studies involving over 2,500 people who were mostly female, overweight and relatively inactive before they started their walking program. The researchers found that pedometer users increased their physical activity by 2,491 steps per day more than participants who did not use pedometers.

Having a goal to aim for, such as 10,000 steps a day (about five miles or eight km), appeared to be a key predictor of increased physical activity said the researchers. It was the key to motivation, even if they didn't always achieve it, said Bravata.

But the study, published in the Journal of the American Medical Association, said that there was no follow-up data showing whether the health benefits lasted after the pedometer studies ended.

Also, the accuracy of step counters varies widely from device to device. For example, a study published in Preventative Medicine found that many commercially available pedometers undercount, especially at slower speeds.

And 10,000 steps might not be appropriate for everyone such as older adults, people living with chronic diseases and children. Work gradually towards this goal if you've been fairly inactive.

If you want to step up your activity, here are some top tips to help get you moving:

• Take the stairs whenever possible.
• Get up from your desk every hour and take a three-minute walk.
• Go for a stroll during your work or lunch break.
• Deliver messages to colleagues in person instead of using email.
• Walk while you talk on your mobile.
• Spend leisure time walking through museums, galleries, historic sites or parks.
• Power walk while you shop.
• Get off the bus or tube a stop or two before your usual stop and walk the rest of the way.
• During TV ads, get up and walk around the house.
• Leave your car at home and walk to the shops or post box.

Find out more about pedometers from Paths for All.

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