DON'T QUIT - Study Motivation
How Counting Your Steps Motivates You to Walk More
Take More Steps for a Longer, Healthier Life
While the goal of 10,000 steps per day is often listed as standard, there has been evidence that there are health benefits for getting any amount of physical activity compared with being inactive. Adding even 2,000 more steps (about 1 mile) of walking above the 3,000 to 4,000 baseline steps each day is associated with lower all-cause mortality. A goal of 6,000 steps per day ensures you are getting at least some activity per day. A goal of 8,000 to 10,000 steps will get you to the recommended level of 30 minutes per day of moderate-intensity physical activity to reduce health risks.
10,000 Steps for Weight Management
The amount of exercise recommended to keep weight off is 60 minutes or more most days of the week. That is equal to the number of extra steps needed to achieve 10,000 steps per day. Add walking sessions of at least 10 minutes at a brisk walking pace to achieve moderate-intensity physical activity and aim for an hour a day.
Pedometers Help Motivation
Pedometers used to get a bad rap because they are not accurate for measuring distances for most people due to uneven strides. It can be helpful to stop thinking about logging distance and start thinking about logging steps. Wearing a pedometer all day, you can see how many steps you are really achieving. Aim towards a goal of 6,000 or 10,000 steps a day. A review of pedometer research studies found that people who set a goal with a pedometer were more likely to increase their physical activity, lose weight and lower their blood pressure.
Suddenly you start finding ways to add in steps:
- Parking farther from your destination
- Taking the stairs rather than the elevator
- Adding a stroll to your breaks and lunches
- Enjoying an evening walk with your loved ones
One study found that setting a higher goal motivated people to walk more, even if they didn't meet the assigned goal. Reducing your goal also meant you were more likely to walk less.
Pedometers and Fitness Bands Evolve to Motivate
Pedometers went through several stages of improvement since the 1990s. Spring mechanisms gave way to accelerometers and accelerometer chips that freed the pedometer from the waistband. Pocket pedometers gave way to fitness bands, smartwatches, and pedometers built into mobile phones.
Pedometers and fitness bands began to connect to online dashboards and mobile apps so users could view and track a variety of data. Not only can you see your step count, you can also see estimates of distance, calories burned, moderate-to-vigorous activity minutes, inactive time, and sleep. Apps allowed users to connect with friends and compete with each other.
But many people are satisfied with using the chip built into their smartphones, with either the built-in health app or a pedometer app. The key to being motivated by these devices is that you need to remember to check them or have them notify you at milestones or when you need to increase your steps to reach your daily goal.
Fitness Monitors Motivate More with Social Interactions
Fitness monitors that have a social networking component add a new layer of motivation for logging steps. Fitbit and other app-linked and computer-linked pedometers allow you to track friends' achievements who also wear the devices. One study found that the more social contacts made through the apps, the more steps and minutes of moderate-to-vigorous activity were logged.
A Word From Verywell
Setting a daily step count goal and monitoring your progress and achievements can motivate you to get the physical activity you need for health. But as with any motivational tool, it won't work for everyone and it takes dedication on your part.
- Anson D, Madras D. .Clinical Rehabilitation. 2015;30(7):676-685. doi:10.1177/0269215515593782.
- Bravata DM, Smith-Spangler C, Sundaram V, et al. .JAMA. 2007;298(19):2296. doi:10.1001/jama.298.19.2296.
- Butryn ML, Arigo D, Raggio GA, Colasanti M, Forman EM. .Journal of Health Psychology. 2019;21(8):1548-1555. doi:10.1177/1359105314558895.
- Chapman GB, Colby H, Convery K, Coups EJ. .Medical Decision Making. 2015;36(4):472-478. doi:10.1177/0272989x15592156.
- Patel AV, Hildebrand JS, Leach CR, et al.
Video: FIND YOURSELF (BEST MOTIVATIONAL VIDEO 2018)
How to Serenade a Woman
Why Are Maternal Death Rates on the Rise in the U.S
How to Connect with Others Living with Cancer
Here’s Exactly How to Cover Up a Pimple with Concealer (as Told byGifs)
Diabetes Medication May Reduce Alzheimer’s Damage
3 Killer Diseases, One New Weapon
How to have a great day at work: a practical guide
Wheat Belly Diet For Weight Loss – With Diet Chart, Recipes, Benefits, And Side Effects
How to Find Sources of Liability in Tort Against Public Officials (Australia)
How to Be a Socialist
Instagram’s Watermelon Makeup is The New Summer Trend
Whats Your Hair Type
Gucci Is Changing The Perception Of Masculine Jewellery Watches
The Wildfox Girls of Beverly Hills Lookbook for Resort 2015