Walking is an effective low impact activity that can complement your weight loss goals while on the Weight Watchers meal plan. Not only does walking improve your weight and fitness, but it can positively affect your cholesterol, blood pressure and mood as well. With the the help of the Weight Watchers pedometer, you can track your daily activity and ultimately walk yourself to a more healthy lifestyle. Before beginning your walking program, set your pedometer correctly.
Hold the ENTER button for three seconds until you reach the SET TIME display.
Press the UP and DOWN arrows to choose either a 12-hour clock or 24-hour clock format and then press ENTER to confirm.
Press the UP and DOWN arrows to set the hour and then press ENTER to confirm.
Press the UP and DOWN arrows to set the minutes and then press ENTER to confirm.
Use the UP and DOWN arrows to set AM or PM if you chose to set a 12-hour clock format and then press ENTER to confirm.
Press the MENU button five times to get to the IMPERIAL/METRIC screen.
Hold the ENTER button for three seconds to change the measurement setting to METRIC if desired. Imperial measurements include miles, pounds and inches while metric measurements include kilometers, centimeters and kilograms.
Press ENTER to confirm your desired choice.
Set the stride length manually by first walking 10 steps in a straight line; then calculate the distance from the heel of the first step to the toe of the 10th step.
Divide the total distance by 10 to find your average stride length.
Press the MENU button either six times if you are on the main screen or one time if you are on the IMPERIAL/METRIC screen to reach the STRIDE screen; hold the ENTER button for three seconds to reach the MANUAL screen.
Set the stride length using the manual feature by pressing ENTER when you’ve reached MANUAL screen; use the UP and DOWN arrows to set the correct number for the stride length and then press ENTER to confirm.
Use the down arrow to reach the AVERAGE screen from the MANUAL screen if you wish to establish the pre-set stride length; press ENTER, use the UP and DOWN arrows to select FEMALE or MALE and then press ENTER to confirm.
Weight and Position
Press the MENU button either seven times if you are on the main screen or one time if you are on the STRIDE screen to reach the weight screen.
Hold the ENTER button for three seconds until the stones or kilogram symbol appears on the screen.
Use the UP and DOWN arrows to select the correct number for your weight and press ENTER to confirm.
Position your pedometer around your waist and securely fasten it.
For the best accuracy, wear your pedometer in a position that is directly over your knee. If you wish to improve your general fitness, try to take 10,000 steps a day. If you wish to accelerate your weight loss goals, aim for 12,000 to 15,000 steps per day.
If you feel discomfort or pain while walking, stop exercising immediately.