You've slipped on your watch and buckled your belt. But you can't leave home without clipping on your step counter.

With step counters fast becoming the latest fitness and fashion statement, even McDonalds is serving them up – as part of a grownup "Happy Meal" that also features salad and bottled water.

No Big Macs here. Step counters are available in stores all over and even through AARP. (See below for ordering information.) But why the big fuss about step counters anyway?

As Americans continue to pack on the pounds, more and more people are interested in moving and getting fit. And walking is one of the easiest. It's also the most popular physical activity in the U.S.

Studies have shown that step counters – wearing them all the time, setting step goals, and recording the number of daily steps – can motivate people to walk more and stick with it longer. In fact, some people double the number of steps they take in just a few weeks.

Unlike TV remote controls and automatic garage openers, step counters are gadgets that actually help you become more, rather than less, active by:

• making physical activity fun
• helping you set and meet fitness goals at your own pace
• serving as a visual reminder – being aware that you're wearing it will remind you to get up and go
• keeping you accountable – most people think they take more steps than they actually do
• giving you immediate feedback on your physical activity level – just look down to see how many steps you've clocked
• keeping you on track

Using Your AARP Step Counter

A step counter is just that – a small gadget you clip on your belt or waistband that automatically counts each step you take.

Research shows most people take between 2,000 and 4,000 steps a day. Depending on your stride, 2,000 steps equal about a mile.

The more you increase your number of daily steps, the more fit you'll become and stay! To become an active adult, try aiming for 10,000 steps a day. Go at your own pace and gradually increase your number of steps. Use your step counter to track your progress.

While these directions are specific to getting started with the easy-to-use AARP digital step counter, many other brands are somewhat similar. Let's get started:

1. Push the Reset/On button once to set your step counter to zero.
2. First thing in the morning, clip your step counter to your waistband or belt directly in line with your knee or where your pants crease would be. The best position may vary for different body types. The step counter works best when it is vertical and level.
3. Slide your sensitivity adjustment all the way to the left, toward the minus (-) sign. Use a pencil to adjust the sensitivity setting.
4. With your step counter in place on your waist and set at zero, walk 100 steps. Check the display. If the reading is between 90 and 110, you step counter is working properly. If it's below 90, slide the sensitivity guide to the right (toward the + sign) to increase sensitivity, then recheck. The correct setting for you may be all the way to the left (-), right (+), or somewhere in between. Keep checking for accuracy the first few days you wear your step counter.
5. Hold the Reset/On button for three seconds to turn your step counter off at the end of each day to extend the life of your battery. Note and record in your tracking log the number of steps on the display before you turn it off. Your AARP step counter comes with a booklet that includes tracking logs.

Record your steps for three days in a row. Then figure out how many steps you averaged each day (add all three numbers then divide by three). This helps you set targets for increasing your number of daily and weekly steps. Try to increase the number of steps you take each week by about 20 percent until you reach your goal. Record your progress using your step log.

Caring for Your Step Counter

With proper care, your step counter should continue working for years. You'll need to replace the battery when the numbers begin to dim. Here are some "don'ts" to keep your step counter from breaking:

• Don't use your step counter in or near water.
• Don't drop or step on it.
• Don't leave it open in direct sunlight for long periods of time.
• Don't expose it to high heat.

Increasing Your Step Count

It's rewarding to see those steps increase on your step counter over time. One of the great things about walking is that you can easily work it into your daily routine. Here are little things you can do throughout your day to boost those numbers:

• Choose steps over escalators or elevators.
• Park farther away from your destination and walk the rest of the way.
• Personally deliver a message at work instead of using email or the telephone.
• Walk, rather than drive, when possible.
• Meet friends for a walk instead of lunch, dinner, or a movie.
• Mow your own grass.
• Brown bag it and walk to a park at lunch.
• Start a "lunch bunch" walking group.

Add your own ideas to the above list. With a little creativity and the help of your step counter, you'll be stepping your way to better fitness and health in no time!

AARP Resources

AARP Step Counters
Step counters are available through our Step Up to a Better Health program. The cost is $9.00 for members and $14.00 for non-members. (You don't need to sign up for the free program to buy a step counter, but you may be glad you did.)

Step Up To Better Health
Start counting your steps to fitness and health with an AARP step counter, logs, and guide.

Get Fit On Route 66
Get fit and have fun with this physical activity program from AARP. You'll convert your exercise minutes into miles with this nostalgic, virtual trip down America's most famous highway. Choose from 66 activities, including walking.

Additional Resources

American Volkssport Association
Search for a club in your area and find walking events, clubs, workshops, and special programs. The group's network of 450 clubs organizes more than 3,000 noncompetitive walking events each year in all 50 states.

Fitness Research
Makes the case for using step counters to motivate people to get active. (Adobe Acrobat required.)

Books

Find these books online at Barnes & Noble.com.

" The Step Diet Book: Count Steps Not Calories to Lose Weight and Keep It Off Forever"
James O. Hill, John C. Peters, Bonnie T. Jortberg, Workman Publishing Company, Inc., May 2004

" Walking for Fitness: The Low-Impact Workout That Tones and Shapes"
Nina Barough, Jennifer Jones, Christine Heilman, DK Publishing, Inc., December 2003