How do I use this formula?
Now, each time you walk with your pedometer, compare the total number of steps your pedometer shows by your SPM baseline. If you take more steps than your SPM, just divide your total number of steps by your SPM.

Example: Your SPM is 2,500.
You walk 5,000 steps in a day.
Divide 5,000 by 2,500 = 2.

Ta-daaah: You've walked two miles!

Remember, this isn't an exact measuring method because it can't take into account when you walk slower or faster than you did the day you determined your SPM. But, it's still a good rule of thumb and a good way to stay motivated if you're more likely to feel a sense of achievement by measuring approximate distance instead of just steps.

How do I wear my pedometer?
Your pedometer should be attached to your waistband about half-way between your side and your belly button on the waistband of your pants. If it is inline with your knee, then you've got it in a good spot. It should always be kept in the horizontal position and remain parallel to the ground.

To test that your pedometer is in the right place, reset it to 0 and manually count off 25 steps. Then, take a look at your pedometer. It should reflect no fewer than 24 steps and no more than 26. If it's further off than that, move it to the left or right and re-try the test until the results more accurately reflect your actual number of steps.

What is a good goal to set?
If you choose to wear your pedometer all day, every day, an excellent goal to work toward is 10,000 steps per day...If you only wear your pedometer when you're working out, try 3,000 steps to start out (about a half hour walk) and work up from there.

If you're like me and you're just starting to exercise after a long time out of commission (or if you've never exercised), you could start slow and work your way up by 500 steps each week.

Go with your gut and adjust your goals accordingly. Don't get discouraged if you can't hit your goal at first. Remember, only you know how your own body feels and if it's telling you you're doing too much, too soon, you should listen.

Now, the only thing left to do is to get going towards that goal ¡­ one step at a time!

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