Study shows how fast walking should actually be for maximum fitness benefits; some steps you take while walking might not count towards daily physical exercise minutes.
Researchers conducted studies to measure how many steps taken constitute daily exercise minutes by measuring their cadence (steps per minute) across 76 individuals aged 21-40 years.
Researchers found that a cadence of 100 steps/minute corresponds with moderate-intensity activity threshold. This pace equates to approximately 2.5 miles/hour and will result in a metabolic equivalent task (MET) score of around three. MET is used as an indicator of energy expended during activity.
Study results revealed that individuals walking at 100 to 129 steps/minute are likely accumulating 3 to 5.9 metabolic equivalents, making their activity moderate in intensity. By increasing pace to 130 steps/minute, at least six metabolic equivalents will be earned and count as vigorous intensity activity.
Adult individuals should aim for at least 150-300 minutes of moderate-intensity activity each week or 75-150 minutes of vigorous-intensity activity each week; studies can assist in identifying their optimal amount.
According to this research, 100 steps/min was found to be an acceptable and consistent pace.
Make use of wearable trackers or fitness apps, or simply count steps during timed walking sessions to accurately gauge cadence.
