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CCRI Walk to Fitness Gazette
Congratulations to those of you who have joined the CCRI walking program!
Please remember to turn in your logs to your campus Wellness Coaches weekly.
(You may want to make a copy to track your progress).
PLEASE REMEMBER TO JOIN US FOR OUR DAILY WALK!!!
Wearing Your Pedometer
- Clear the number of steps on your pedometer and place it on your waistband or belt and walk 100 steps. Compare that number to the number on your pedometer. (Note: The movement of opening and closing the pedometer may add steps to the total on the pedometer.) You are in good shape if your step count and the step count on the pedometer are within a few steps.
- If your pedometer is overestimating the number of steps you have walked, you may find that adding thickness to your waistband by folding a tissue and placing it between the pedometer and your waistband will give you a more accurate reading by preventing the pedometer from bouncing too much. You may have to experiment with the amount of thickness you are adding.
- If your pedometer is underestimating the number of steps, your waistband may be too thick and therefore not allowing the pedometer to record your steps. Try hanging the pedometer on a pocket – be sure to keep it vertical.
- Try this little experiment: Clip the pedometer on your waistband and walk 100 steps. Note the number shown on the dial. Then, clip it lower on your hip - say, on the front pocket of your jeans (make sure that it hangs perfectly vertical) - and walk the same 100 steps. Some people get a more accurate reading when the pedometer is clipped on their pocket than on their waist.
- This sensitivity of pedometer placement may be due to individual stride variations or differences in body shapes. In any case, choose the site that gives you the closest reading to your normal count and don't worry about minor discrepancies. The whole idea is to just walk more!
- Stride length may vary when walking in house or outdoors, you may
want to change your stride length to get a more accurate reading. We
tend to have a smaller stride length indoors.
Steps-to-Distance Conversion Chart
Below is the estimated steps-to-distance conversion. This varies for each individual depending on your stride length. For an exact distance measurement, either (A) measure your stride length and calculate the distance, or (B) go to the High School track (.25 mile), set your pedometer to 0, walk normally for one lap and multiply the steps recorded on your pedometer by 4 for your steps/mile.
| STEPS | MILES | KM |
|---|---|---|
| 500 | .25 | .40 |
| 1000 | .50 | .80 |
| 1500 | .75 | 1.21 |
| 2000 | 1.00 | 1.61 |
| 2500 | 1.25 | 2.01 |
| 3000 | 1.50 | 2.41 |
| 3500 | 1.75 | 2.82 |
| 4000 | 2.00 | 3.22 |
| 4500 | 2.25 | 3.62 |
| 5000 | 2.50 | 4.02 |
| STEPS | MILES | KM |
|---|---|---|
| 5500 | 2.75 | 4.43 |
| 6000 | 3.00 | 4.83 |
| 6500 | 3.25 | 5.23 |
| 7000 | 3.50 | 5.63 |
| 7500 | 3.75 | 6.03 |
| 8000 | 4.00 | 6.44 |
| 8500 | 4.25 | 6.84 |
| 9000 | 4.50 | 7.24 |
| 9500 | 4.75 | 7.64 |
| 10000 | 5.00 | 8 |
