A funny thing happened after researchers at the University of Michigan ended a study that used devices called pedometers to count the number of steps volunteers took as part of a walking program. The research subjects kept on walking.

“Completely on their own, without any prodding from us, a small group of about 15 people from our study began getting together afterwards to walk at a local mall,” recalled Caroline R. Richardson, MD, assistant professor of medicine at the University of Michigan, who led the study. Curious, Richardson and her fellow researchers interviewed the walkers to find out what motivated them. The volunteers said they liked feeling healthier and more energetic. They liked the social support and motivation they got from their informal group.

And they really liked their pedometers.

Walk more, weigh less

New findings show that these small portable devices, which are typically attached to a walker’s belt or waistband, help motivate people to walk more. A study published in January in the Annals of Family Medicine by Dr. Richardson’s team reported that people who use pedometers as a way to take more steps lose about one pound every 10 weeks, or five pounds a year. That may not sound like a lot. But every little bit of weight lost helps improve health. And experts say gradual weight loss is much healthier and usually longer-lasting than crash dieting.

Using a pedometer offers other health benefits. A team at Stanford University in Palo, Alto California recently reported findings from an analysis of 26 pedometer studies, including a total of 2,767 participants. Overall, people who strapped on the devices added about 2,200 steps per day (2,000 steps equals about one mile). Pedometer users lost some weight and also lowered their blood pressure by almost 4 points.

A personal coach you can clip on your belt

Step counters are useful for setting goals and measuring progress. A daily goal of 10,000 steps will keep most people fit and provide most of the health benefits associated with exercise, fitness specialists say. In Ghent, Belgium, a city-wide program called “10,000 Steps Ghent” offered free pedometers to encourage people to walk more. Users of the devices added 896 steps to their average tally. Those extra steps meant an additional 8 percent reached the goal of 10,000 steps.

Reaching the goal of 10,000 has big pay-offs, especially for people who need an extra push. In a 2006 study of 56 overweight or obese volunteers conducted by researchers at Ball State University in Muncie, Indiana, walkers tallied 10,000 steps lowered their body weight, lost body fat, slimmed down their waists and hips, and improved their cholesterol numbers. In general, the more steps people racked up, the more benefits they enjoyed.

Even many of us who think we’re pretty active may fall short of the ideal of 10,000 steps. Researchers at the University of Toronto recently asked a family of four—mom, dad, son and daughter—to strap on pedometers for two months but not to change their normal activities. On average, the family members tallied up 6,685 steps doing their daily activities—4,315 short of the goal of 10,000.

If you’re also coming up short of the recommended amount of exercise, a step counter might be just the thing you need to get moving. The devices are relatively inexpensive and easy to use. Even the most BASIC PEDOMETERS tally steps and keep a record of steps walked over the past week. FANCIER VERSIONS hook up to personal computers via USB cables so users can keep a history of the steps they take and use motivational software programs that help set goals and track progress.

“Once people get the hang of them, they really like them,” said Dr. Richardson. “It’s a little like having a personal coach. People check in to see how many steps they’ve taken toward the end of the day. And if they’re falling short, they say, ‘Hey, I better get out there and take a walk.’”

Tags: exercise, pedometers, walking, weight loss