Congratulations on taking the most important step in improving your health and wellbeing (in our humble opinion), by getting yourself a 3DFitBud Simple Step Counter which will become your best companion in tracking your daily steps and keeping you motivated to be more active during your day.
FUN FACT - Did you know that a study conducted by the University of Minnesota on a focus group showed that those wearing pedometers increased their daily step count by up to 30% compared to those without?
So now that you are ready to start walking, we wanted to share this helpful guide with you to ensure you get the best out of your 3DFitBud and you can start stepping your way to a healthier and more active lifestyle.
But first - it is important to note that none of the below content should be considered medical advice! Please consult with your doctor or physician to ensure it is safe to do any physical exercise or activity.
STEP ONE - SET REALISTIC, ACHIEVABLE GOALS
While you may be tempted to hit the ground running and setting 10,000 steps as your daily goal, it is important to take your own needs into account. Challenging yourself is essential but make sure that you are realistic about your current fitness level. Set a realistic goal and then gradually increase these targets as your fitness improves. 3DFitBud monitors your daily steps and so all you need to do is keep tabs on your progress and adjust accordingly.
A common goal is to reach 10,000 steps a day which equates to around 5 miles. While this is a widely accepted target, it is worth noting that every individual is different and for some, even 5000 steps can be beneficial. In fact, a research study has shown that adults can experience significant health benefits from 7000 steps per day. Your personal daily step target should be based on your usual daily average with a gradual increase on top of this.
TOP TIP: We recommend wearing 3DFitBud for a few days while going about your daily routine to get a sense of what your current activity levels are. This will be your base level target that you will be looking to increase on.
Want a simple walking plan, challenges and more? Check out our downloadable content below:
- Monthly Step Tracker
- Steps to miles/km Conversion Chart
- 30 Day Beginner's Step Challenge
- 30 Day Advanced Step Challenge
- Create Your Own 30 Day Step Challenge
STEP TWO: WEAR IT RIGHT
3DFitBud has excellent accuracy due to its 3DTri-Axis Sensor which allows for tracking steps in any wearing position. That being said, we always recommend wearing your pedometer in a consistent position to allow for the most accurate daily tracking. Our recommended position is on your waistline clipped to your belt or clothing. We have found that this position is the most stable position that allows for more accurate results. This will also allow you to have a quick glance down at the screen to check your daily step count easily. Don’t we just love instant feedback?
If you prefer not to clip to your waist, your 3DFitBud comes with a lanyard so you can wear it around your neck, or simply place the pedometer in your pocket and start walking.
It is also important to be consistent with not only wearing your 3DFitBud in the same position, but to make it a habit of wearing it every day. From the moment you wake up in the morning until you go to bed (but not in the shower of course!). Maintaining these habits will provide you with the most accurate representation of your daily activity levels and will help you make better informed decisions to improve your fitness.
STEP THREE: CHECK YOUR 3DFITBUD CALIBRATION
While your 3DFitBud will be ready to use right out the packaging, and all you need to do is simply pull out the battery tab on the back and you will be good to go, we do recommend doing a quick calibration check to ensure it’s working as it should, before you use your 3DFitBud for the first time.
How to run a calibration check:
Make sure your 3DFitBud is showing zero steps on the display, clip it on and take 20 steps (50 if you have space). Do this a few times to ensure it is tracking your steps accurately. We usually allow for a 0 to 10% error rate for every 1000 steps. 3DFitBud works best when a more consistent walking motion is detected.
3DFitBud has an essential 10-step error prevention feature that prevents irregular non-walking movements from being falsely counted as steps. The sensor will start or resume counting steps after you have taken 10 consecutive steps. All steps taken before it begins or resumes counting will be added as long as walking continues. From the 10th step, the step counter will resume counting, i.e. 11, 12, 13, etc.
It is also important to note that step counters are designed to provide you with instant feedback on your daily step count, however, no device, not even expensive tracking devices, will 100% accurately measure every single step during your daily routines. These are all designed to give you a very good idea of the amount of steps taken during your day and the amount of activity you have done.
NEED HELP? In the rare event you find that your 3DFitBud is not tracking steps correctly, reach out to us and we will be happy to help you, we stand by our products with excellent customer support. We have a 30-day refund policy and if your item is faulty, we will be happy to replace it for you.
STEP FOUR: PAY ATTENTION TO THE DATA
3DFitBud is designed to be as simple and effective as possible. That means no connections with smartphones or applications required and absolutely no personal data needed to get started. We love this because it means 3DFitBud can be used by the entire family and by people of all ages. However, it is important to record your daily targets and actual steps each day to ensure you are tracking your progress, identifying trends and reviewing your achievements. This will help keep you motivated and accountable as you progress.
Something to note: while 10,000 steps per day may be the most popular suggestion, this is in fact not required. According to a group of studies, data shows that doing just 7,000 steps per day could significantly reduce the risk of disease and add longevity to your life. It is all based on your individual needs and lifestyle.
STEP FIVE: MAKE WALKING SOCIABLE AND FUN
Joining a walking program or walking with friends is a great way to make things more enjoyable. Connect with friends, family or other walking communities for friendly step challenges and to get the best out of each other. Being competitive is human nature and will no doubt motivate you to walk more.
Occasionally, it is also recommended to head out on your own for a bit of zen and self-reflection. Walking has a huge range of benefits of which none are more vital than to improve your mental health and wellbeing. Listening to music is also a great way to enjoy your walks, especially if you are fortunate enough to live in an area surrounded by natural beauty.
Start a step challenge with your work colleagues - this is a great way to get the whole office involved with a bit of competition. Encouraging your workplace with a walking challenge will get everyone more active, leading to a fitter and healthier workplace. This will also please the bosses as a happier, healthier work environment leads to increased productivity and performance, a win win!
STEP SIX: KEEP THINGS DIFFERENT
Let’s face it, when we’re continuously doing the same walk or activity over and over again things can become boring and we can quickly become unmotivated. This is where so many of us fail as we get stuck in the same old routines, lose motivation and give up.
3DFitBud is the best motivator to keep you walking more and getting those daily steps in but it is important to try and diversify your physical activities. Incorporating activities such as cycling, swimming, yoga or sports into your daily routine is a fantastic way to keep active, use different muscle groups and improve your overall health and wellbeing.
STEP SEVEN: INTEGRATE MORE WALKING INTO YOUR ROUTINE
Maximize your 3DFitBud’s potential by incorporating more walking into daily activities. Take the stairs instead of elevators, walk or bike short distances, if you have to drive into work then try parking further away. If you take the bus then try getting off a few stops before and walking the rest of the way. If you have a dog, then you'll now just how much they love walkies! Spend more time with your beloved pet and take longer walks with them.
Take short breaks to stretch your legs at work and if the majority of your day is spent sitting at your desk we strongly recommend investing in an adjustable desk so you can spend some time standing and/or walking on the spot.
Making small changes to your regular routines can lead to significant health improvements and step count increases.
Let 3DFitBud help motivate you towards a healthier and more active lifestyle one simple step at a time!
Before you Go!
Here are some basic do’s and don’ts to remember:
- Do - Wear your pedometer daily and in the same place
- Do - Set realistic and achievable goals
- Do - Write down your achievements
- Do - Share these achievements to encourage others and make yourself more accountable
- Do - Have fun
- Don’t - Drop or wet your pedometer
- Don’t - Give Up!