Let’s Get Active –
One Step at a Time
A Step Counter (Pedometer) . . .





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 as low as $10
Getting Started . . .
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
 The Canadian Physical Activity Guidelines for adults recommend a minimum of 150 minutes
of moderate physical activity a week, in bouts of 10 minutes or more.
www.csep.ca/guidelines.
Consult your physician if you are pregnant, inactive or have health concerns.
Record It! . . .
 Set realistic goals; increase your steps gradually
 Record your steps on the log sheet
 Write comments to keep yourself motivated, such as “I slept well,” or “I have more energy”
For more information on step counters and walking programs contact:
Hastings Prince Edward Public Health, Health Promotion Department
613-966-5500. If long distance, call 1-800-267-2803. TTY: Dial 711.
www.hpepublichealth.ca
PAP - 11