When you think of walking, you might think of the ways it can help you unwind and get outside. But do you associate it with fitness?

While it won’t burn as many calories as running or build lower-body strength as much as weightlifting, just one long walk gives you a great workout that still makes a difference. Additionally, just 4,000 steps each day can extend your lifespan and is beneficial in a number of other ways. But how do you track the number of steps you’re getting? How can you tell you’re walking enough? The answer: A Pedometer.

What Is a Pedometer?

A pedometer is a compact electronic device that tracks the number of steps you take by detecting motion. More advanced models have additional features — such as measuring the distance you’ve walked in miles or kilometers.

Depending on the type of pedometer, the user attaches it to their wrist, waist, arm, ankle or shoe.

How Pedometers Can Improve Your Health

Obviously, this device does not directly improve your health, but it can play a huge role in your daily habits. Many studies suggest those who use pedometers have increased motivation to stay healthy; as one source notes, users walk an extra 2,000 steps per day and have an overall 27% higher rate of physical activity compared to non-users.

That increased movement will do wonders for your day-to-day and long-term health. Here are the main benefits of a consistent walking routine:

Boosts Energy

Regular exercise, including walking, is associated with increased energy and stamina throughout the day.

Weight Management

Achieving 10,000 steps a day will raise your heart rate and activate muscles in your lower body that contribute to burning calories.

Better Heart Health

Walking, like any cardiovascular activity, is known to lower cholesterol, blood pressure and the risk of heart disease. Medical News Today suggests walking just 7,000 steps a day reduces your risk of cardiovascular disease by 51%.

Strengthen Muscles and Bones

Walking doesn’t break down muscle or demand as much from your body as running or weight training, but it can still strengthen your lower body over time.

Improves Mobility

Regular walking reduces knee joint pain by promoting the release of synovial fluid — a lubricant for your joints to keep them moving smoothly.

Builds Immunity

Your body’s immune system functions are boosted immediately following any exercise, including walking. Over time, your body’s immunity cells perform more effectively with consistent walking exercise.

Boosts Mood and Brain Function

Walking every day increases blood flow to your brain, which releases hormones that lead to improved cognitive function, memory, attention and problem-solving skills.

Relieves Anxiety

Going for a long walk releases “feel good” hormones and concentrations of norepinephrine — a response neurotransmitter and hormone — reducing stress and anxiety.

Get the Most Out of Your Pedometer

Here are a few ideas on how you can track and improve your health with your device:

Find Your Activity Level

For the first week of using a pedometer, do your best to go about your usual routine. Doing this will give you a sound idea of your current activity level, which can help you set goals from a realistic starting point.

Set Measurable Goals

Tracking the number of steps you take and setting milestones is a great way to gauge how much exercise you are getting, and it can be fun, too!

Here are some examples of goals you can set:

• Daily – Set a goal to take 10,000 steps each day.
• Checkpoints throughout the day – Plan to take 3,000 steps by noon, 6,000 by dinner, etc.
• Incremental increases day-by-day or week-by-week – Try to take 100 more steps each day or 500 more steps each week.

Track the Calories You’ve Burned

Some pedometers can estimate the calories you’ve burned based on the number of steps you’ve taken. If you’re interested in calorie counting, this feature would be very helpful.

No matter where you are in your fitness journey, tracking your steps is another great way to engage in a good routine, motivate yourself and add another dimension to living a healthy lifestyle. However, remember that you should always talk to your doctor before starting any new exercise routine.

If you’re interested in starting a walking routine and using a pedometer to measure your progress, you can look at Verywell Fit’s nine best pedometers of 2024.

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