Pedometer Advice and FAQs
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What is a Pedometer?
A pedometer is a device which is used to count the number of steps you take. Most pedometers are clipped onto the waistband near the hip and a small pendulum inside the device moves each time your leg moves, recording the number of steps you take. There are different types of pedometers (also called step counters) which can offer different functions, for example calorie counting, distance covered, pulse rate, heart rate. The simplest form is a step counter which just measures the number of steps.
How far do I have to walk each day?
You may have read or heard in the media that the target number of steps each day is 10,000. This number originated from Japanese research approximately 40 years ago, which showed that most people only walk about 3500 to 5000 steps per day. Although 10,000 steps is widely seen as the figure to aim for, there is plenty of research on the web which indicates that by taking steps to walk regularly, you will improve your health.. By using a pedometer you will see how many steps you are actually taking in a day (rather than how many you estimate you have been taking) and then you can set yourself some targets for increasing your number of steps. The recommended guidelines for physical activity are 30 minutes on most days of the week. On average 30 minutes of brisk walking will be about 3000 steps.
My pedometer isn’t counting every step – why?
There could be various reasons why your pedometer is not counting all your steps, here are some suggestions:
· Is your pedeometer designed to only start counting once you have made a certain number of steps? This is so that they only count ‘real’ steps and discount the jiggling which may occur when you are moving about on a chair for example.
· If your pedometer has no cover or is easily knocked the buttons may be being reset without you noticing.
· Some pedometers on the market are more accurate than others, a known make may give you a more accurate reading.
I can’t see the display on the screen of my pedometer
Try changing the battery.
Can I use a pedometer for running?
Each model varies. It is best to check the packaging, however a general rule is that if there is no mention of it being suitable for use when running, it probably isn’t.
Ideas for increasing your daily steps
- Use the stairs don’t take the lift
- Park further away in the car park
- Go for a walk at lunchtime
- Walk to the local shops instead of driving to the supermarket
- Walk to the restaurant in the evening
- Go for a walk at the weekend
- Keep a daily step chart and give yourself targets
- Walk around the house during the TV adverts
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Sleeping Bag Advice and FAQs
There are several factors to consider when buying a sleeping bag from the shape, colour to the materials it is constructed from. In my opinion there are two essential ones that need to be taken into consideration
1. How heavy is the sleeping bag
Not important at all if the furthest you are going to carry your sleeping bag is from your car to your tent or move it from your caravan locker to your bed. But it is very important if you have to carry your sleeping bag around the train station or airport or from station to hotel. Even more important if you are hiking and will be carrying all of your equipment with you from place to place. So in summary if you will be carrying your sleeping bag for any length of time a lightweight sleeping bag that packs into a small stuff sack is a godsend. Remember though that the smallest, lightweight sleeping bags will generally be suitable for warmer climates so strike a balance between weight and warmth. There’s nothing worse than an uncomfortable cold nights sleep so it may be worth carrying a few grams more if you are headed for colder climates.
2. What climate is the bag suitable for
In other words what is the temperature range that you can sleep comfortably in your sleeping bag. There are a couple of ways that sleeping bags are rated, the season rating and the European standard EN13537.
The season rating
The thing that confuses most people about this measure is that the season ratings go from one to five when there are only four seasons. The table below explains how the season rating correlates to the temperature. Anyone who has lived in the UK for any length of time knows that any temperature and weather is likely in any season so I am not a great fan of this rating.
| Rating |
1 |
2 |
3 |
4 |
5 |
| Season |
Summer |
Summer/Spring |
Autumn/Winter |
Winter |
Expedition |
| Temp degrees C |
0 |
+5 |
-5 |
-10 |
-15 |
The EN13537 Standard
The EN13537 standard uses a manikin test (look it up on Wikipedia - it's used a lot in temperature calibration experiments) which produces four temperature limits - upper limit, comfort, lower limit and extreme. These limits are based on the following criteria
- Upper Limit - the temperature at which a standard man can sleep without excessive perspiration. It is established with the hood and zippers open and with the arms outside of the bag.
- Comfort - the temperature at which a standard woman can expect to sleep comfortably in a relaxed position.
- Lower Limit - the temperature at which a standard man can sleep for eight hours in a curled position without waking.
- Extreme - the minimum temperature at which a standard woman can remain for six hours without risk of death from hypothermia (although frostbite is still possible).
Much better than the arbitrary season rating although I’m not sure why different genders are used for the different tests. I can only assume that men are generally sweaty and women delicate creatures who sleep comfortably in a relaxed way. The extreme temperature is one to take note of. Basically if you are out in your sleeping bag at this temperature for six hours you will be very cold and might lose a couple of fingers or toes to frostbite but the probability is you won’t die. That’s a relief then. But, you will also see on some tropical climate lightweight sleeping bags that the extreme temperature is about +6 degrees. Don’t worry – it doesn’t mean if the temperature falls to +5 you will get frostbite, you will just be a bit chilly that’s all.
You will see these ratings on many bags but there is no legal requirement display them. My advice would be to look for a sleeping bag with the EN13537 standard ratings.
Other things to think about
Shape or style
There are two two shapes or styles of sleeping bag, rectangular and mummy. The shape of the rectangular type is self explanatory, a rectangular zippered sleeping bag that can be opened out to use like a duvet or as a picnic blanket or joined to another similar bag to make a double sleeping bag. Ideal for caravans and camping where the weather and temperature won't be an issue. The mummy shaped ones are based on the outline of an Egyptian mummy. Mummy style sleeping bags tend to be warmer as it has a hood and usually a neck cowl. Most expedition sleeping bags are this shape although many argue that the rectangular sleeping bags are more comfortable because it is similar to sleeping in a regular bed with a duvet. However there is nothing more uncomfortable than being cold, so the mummy style will be the choice for extreme or unpredictable conditions.
Outer shell and filling
As far as the filling is concerned you have the choice between a man made fibre and down. Sleeping bags with a down filling have, in the past, been warmer and easier to compress to a small pack size than their synthetic counterparts. Sleeping bag technology is advancing all the time though and it is now possible to buy a sleeping bag with a synthetic filling that is as warm as down sleeping bag but just as lightweight and compressible. The disadvantage with a down sleeping bag is that once it is wet it will lose its insulating properties whereas a sleeping bag with a synthetic filling will still keep you warm when wet. Another factor to influence your decision is price. A down sleeping bag will cost on average twice the price of one with a man made fibre filling. My opinion is down just isn't worth the extra when compared to a modern top of the range sleeping bag with a high tech filling.
Sleeping Bag Liners
These come in either mummy style or rectangular shape, choose the appropriate sleeping bag liner to match your sleeping bag. They are made of a variety materials for example polycotton, silk, and cotton. Which one you choose is down to personal preference but my advice is get one that is easy to wash. Lightweight with a small pack size it is worth taking a sleeping bag liner with you on your trip. They add extra warmth when required (about +5 degrees) and you can even use your sleeping bag liner them instead of your sleeping bag on a hot night. They will also protect your sleeping bag from wear and are easy to clean. You may not get the chance to wash your sleeping bag on a long trip but a sleeping bag liner is easy to rinse out by hand.
