100 Steps Per Minute Achieves Moderate Intensity Activity

fitness walkingIn an article published in Reuters Health, it was reported that People who walk for exercise should take at least 100 steps per minute to ensure that their workout is intense enough, says researchers

Those who walk for exercise wear a pedometer to keep track of the number of steps this taken. But researchers say pedometers do not tell you the intensity of your workout. An intense enough workout should get your heart rate up a little to improve physical fitness.

The researchers, led by Dr. Simon J. Marshall, of San Diego State University, found that for the average walker to get a moderate-intensity exercise, he should aim for at least 100 steps per minute.

Experts recommend at least 30 minutes of moderate-intensity activities, five times a week for adults. This translates to taking at least 3,000 steps per session.

The researchers however, note that walkers can distribute those steps into several shorter sessions throughout the day. The study appears in the American Journal of Preventive Medicine.

"Because health benefits can be achieved with bouts of exercise lasting at least 10 minutes, a useful starting point is to try and accumulate 1,000 steps in 10 minutes, before building up to 3,000 steps in 30 minutes," Dr. Marshall said in a news release from the journal.

He suggests using a pedometer and a wristwatch so walkers can monitor their pace and "ensure they are working out intensely enough."

To support their study, the researchers gave exercise tests to 97 healthy adults averaging 32 years of age, and found that men in general, needed to take 92-102 steps per minute to achieve moderate workout intensity or their hearts. Women on the other hand, needed to take 91-115 steps per minute.

"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," Marshall said.

Source: Reuters Health

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