- Resource | Baptist Health South Florida - https://showcase.republicahavas.com/websites/baptist-health-news -

How Many Steps Mean ‘Moderate’ Exercise?

The number of steps taken each day has become a key barometer of exercise as many Americans sport a smartphone, high-tech watch or other type of fitness tracker to measure walking levels and intensity. But how many steps are considered “moderate” exercise, the term used in physical activity guidelines recommended by the American Heart Association and U.S. Centers for Disease Control and Prevention (CDC)?

According to researchers at the University of Massachusetts-Amherst, walking about 100 steps per minute is considered “moderate” and 130 steps per minute can be considered “vigorous” or intense.

The research [1], published in International Journal of Behavioral Nutrition and Physical Activity, looked at 76 men and women between 21 and 41 years old walking on a treadmill at different speeds. By observing their steps and pace, the researchers concluded 102 steps per minute are optimal to be considered “moderate” exercise, while cadence of 129 steps per minute is enough to be valued as “intense.”

Intensity is increased with each additional 10 steps walked per minute, the study also concluded.

Health Benefits of Walking

The research-backed facts about the health benefits of walking include:

“Walking can lower your cholesterol, support a healthy weight and improve your blood pressure,” said Chantis Mantilla, manager of community health at Baptist Health South Florida. “Walking is one of the easiest and most inexpensive ways to get active and accomplish your physical activity goals.”

How Much Exercise Do You Need?

For optimal exercise benefits, the American Heart Association [2] recommends: