Counting the number of steps people take each day could be the key to better fitness -- as long as they keep track of the results.

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Researchers at Stanford University found that people who strap on a pedometer are more active, lose more weight and have better blood pressure.

"Much to my surprise, these little devices were shown to increase physical activity by just over 2,000 steps, or about one mile of walking per day," said lead author Dr. Dena Bravata.

Several organizations, such as the nonprofit Shape Up America, founded by former U.S. Surgeon General C. Everett Koop, recommend that adults walk 10,000 steps each day.

In recent years, pedometers have emerged as a popular tool for counting steps. Bravata, a general internist, said she was curious whether she should recommend them to her patients.

The analysis found that increasing physical activity depended on setting a goal and keeping a diary of the number of steps walked, Bravata said.

"Every night, you write down how many steps you walked that day," she said. "By flipping back through your diary, you're able to see patterns: 'On the two days a week I took the stairs, I increased my steps.'"

Bravata and her colleagues reviewed 26 studies that looked at the use of pedometers as a tool to motivate physical activity. A total of 2,767 people participated in the studies; most participants were female, overweight and relatively inactive before they started their walking program.

Depending on the kind of study, people wanted 2,100 to nearly 2,500 more steps a day when they were being monitored. Even the low end of that was a 27 percent increase in activity.

They also found that people lost a few more pounds -- 2.5 on average -- and blood pressure improved.