Skip to main content
Accessibility|Contact|Privacy|Terms|Cookies

Moderate Intensity Walking Means 100 Steps per Minute

  • Published: 2009-03-17 : Author: Elsevier Health Sciences
  • Synopsis: It is recommended that people engage in 150 minutes per week of moderate intensity physical activity.

Main Document

The benefits of moderate physical activity to general health and well-being are well known. It is recommended that people engage in 150 minutes per week of moderate intensity physical activity, equivalent to 30 minutes each day 5 times a week.

3000 steps in 30 minutes 5 times a week

The benefits of moderate physical activity to general health and well-being are well known. It is recommended that people engage in 150 minutes per week of moderate intensity physical activity, equivalent to 30 minutes each day 5 times a week.

Although pedometers are widely used as a physical activity monitoring tool, they are unable to measure activity intensity. Researchers have determined that a rate of at least 100 steps per minute achieves moderate intensity activity. Therefore a simple pedometer-based recommendation of 3000 steps in 30 minutes can get people started on a meaningful exercise program. The study is published in the May 2009 issue of the American Journal of Preventive Medicine.

While being monitored for oxygen uptake during walking on a treadmill, 58 woman and 39 men completed 4 6-minute sessions at different treadmill speeds between 65 and 110 meters per minute. All wore pedometers and their heart rates were recorded. Using 3 METs, or metabolic equivalents, as the minimum level of oxygen demand which approximates moderate exercise, participants were monitored to determine whether they had reached the moderate-exercise level at a given treadmill speed. From these data, the researchers found that for men, step counts associated with walking at 3 METs were between 92 and 102 steps per minute. For women, the range was between 91 and 115 steps per minute.

Although a main finding of this study is that considerable error exists when using pedometer step counts to measure METs during treadmill walking, with only 50% of individuals correctly classified as walking at moderate intensity using step rate alone, the authors suggest that the pedometer can be used as a simple technique for anyone trying to meet exercise guidelines.

Lead investigator Simon J. Marshall, PhD, School of Exercise and Nutritional Sciences, San Diego State University, states, "We believe that these data support a general recommendation of walking at more than 100 steps per minute on level terrain to meet the minimum of the moderate-intensity guideline. Because health benefits can be achieved with bouts of exercise lasting at least 10 minutes, a useful starting point is to try and accumulate 1000 steps in 10 minutes, before building up to 3000 steps in 30 minutes. Individuals can monitor their progress using a simple pedometer and a wristwatch. The use of a single and simple pedometer-based guideline that is easy both to remember and measure may be more effective in a health communication strategy than the promotion of multiple guidelines and, therefore, messages."

Reference: The research was funded by an SIP research grant from the Centers for Disease Control and Prevention to the San Diego Prevention Research Center.

The article is "Translating Physical Activity Recommendations into a Pedometer-Based Step Goal: 3000 Steps in 30 Minutes" by Simon J. Marshall, PhD, Susan S. Levy, PhD, Catrine E. Tudor-Locke, PhD, Fred W. Kolkhorst, PhD, Karen M. Wooten, MA, Ming Ji, PhD, Caroline A. Macera, PhD, and Barbara E. Ainsworth, PhD. It appears in the American Journal of Preventive Medicine, Volume 36, Issue 5 (May 2009) published by Elsevier.

Discussion

• Have your say! Add your comment or discuss this article on our FaceBook Page.

Similar Topics

1 : Climbing Stairs Lowers Blood Pressure and Strengthens Leg Muscles : The North American Menopause Society (NAMS).
2 : Exercise May Improve Thinking Ability and Memory : American Academy of Neurology.
3 : Seniors Who Exercise Regularly Lower Chance of Severe Mobility Problems : American Geriatrics Society.
4 : Wheelchair Exercising Book: Zero Assistance Resistance Training by Dan Highcock : Dan Highcock.
5 : Wheelchair Fitness: Invictus Active Trainer : Invictus Active.
From our Exercising with Disability section - Full List (59 Items)


Submit disability news, coming events, as well as assistive technology product news and reviews.


Loan Information for low income singles, families, seniors and disabled. Includes home, vehicle and personal loans.


Famous People with Disabilities - Well known people with disabilities and conditions who contributed to society.


List of awareness ribbon colors and their meaning. Also see our calendar of awareness dates.


Blood Pressure Chart - What should your blood pressure be, and information on blood group types/compatibility.





1 : Help Your Child in School by Adding Language to The Math
2 : 50% of Retirees Saw Little or No COLA Increase in Net 2018 Social Security Benefits
3 : Turnstone Endeavor Games Concludes with National Records Broken
4 : Spinning in Circles and Learning From Myself by Tsara Shelton
5 : St. Louis HELP Medical Equipment Donation Drive Generates Record-Breaking Results
6 : People Who Snore Suffer from Palate Nerve and Muscle Damage
7 : How Our Ancestors with Autistic Traits Led a Revolution in Ice Age Art
8 : Housing and Disabled People: Britains Hidden Crisis


Disclaimer: This site does not employ and is not overseen by medical professionals. Content on Disabled World is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. See our Terms of Service for more information.

Reporting Errors: Disabled World is an independent website, your assistance in reporting outdated or inaccurate information is appreciated. If you find an error please let us know.

© 2004 - 2018 Disabled World™