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Strive for '100 steps per minute' | Strive for '100 steps per minute' |
(about 4 hours later) | |
You should be taking 100 steps each minute for half an hour a day if you want to achieve "moderate" exercise by walking, a study shows. | You should be taking 100 steps each minute for half an hour a day if you want to achieve "moderate" exercise by walking, a study shows. |
A US team reached the figure after measuring the body's oxygen demand in some 100 people walking on a treadmill. | A US team reached the figure after measuring the body's oxygen demand in some 100 people walking on a treadmill. |
They wrote in the American Journal of Preventive Medicine that a pedometer alone was not enough to gauge exercise as it gave no data on intensity. | They wrote in the American Journal of Preventive Medicine that a pedometer alone was not enough to gauge exercise as it gave no data on intensity. |
US and UK guidelines urge half an hour of moderate exercise five days a week. | US and UK guidelines urge half an hour of moderate exercise five days a week. |
But there is often confusion as to what constitutes moderate exercise, and the amount of gardening, housework or walking needed to confer health benefits. | But there is often confusion as to what constitutes moderate exercise, and the amount of gardening, housework or walking needed to confer health benefits. |
A useful starting point is to try to accumulate 1000 steps in 10 minutes, before building up to 3000 steps in 30 minutes Simon MarshallSan Diego State University | A useful starting point is to try to accumulate 1000 steps in 10 minutes, before building up to 3000 steps in 30 minutes Simon MarshallSan Diego State University |
Researchers at the San Diego State University based their conclusions on exercise tests given to 97 healthy adults who had an average age of 32. | Researchers at the San Diego State University based their conclusions on exercise tests given to 97 healthy adults who had an average age of 32. |
In general, men needed to walk at a pace of 92 to 102 steps per minute to achieve a moderately intense workout for their hearts. The range for women was between 91 and 115 steps per minute. | In general, men needed to walk at a pace of 92 to 102 steps per minute to achieve a moderately intense workout for their hearts. The range for women was between 91 and 115 steps per minute. |
"Because health benefits can be achieved with bouts of exercise lasting at least 10 minutes, a useful starting point is to try to accumulate 1000 steps in 10 minutes, before building up to 3000 steps in 30 minutes," said Simon Marshall, lead researcher. | "Because health benefits can be achieved with bouts of exercise lasting at least 10 minutes, a useful starting point is to try to accumulate 1000 steps in 10 minutes, before building up to 3000 steps in 30 minutes," said Simon Marshall, lead researcher. |
A pedometer was not useless, but should be used in conjunction with a wristwatch to work out how many steps were being taken. | A pedometer was not useless, but should be used in conjunction with a wristwatch to work out how many steps were being taken. |
Gary O'Donovan, lecturer in sport and exercise medicine at the University of Exeter said: "Regular physical activity is important for health and well-being and brisk walking is a great way to start. | Gary O'Donovan, lecturer in sport and exercise medicine at the University of Exeter said: "Regular physical activity is important for health and well-being and brisk walking is a great way to start. |
"Most pedometers don't provide a measure of intensity, but Dr Marshall's team has identified a simple and effective method to ensure that every step counts." | "Most pedometers don't provide a measure of intensity, but Dr Marshall's team has identified a simple and effective method to ensure that every step counts." |
Ken Fox, professor of exercise and health science at Bristol University, warned however that while 100 steps per minute was a good target for healthy walkers, it would be "dangerous to make this an across the board recommendation. | |
"We should note that the study was conducted on healthy young adults. People who are overweight or obese - which is the majority of middle to older adults - are working harder in order to carry their weight for any walking speed. They will need to down grade their speeds accordingly." |
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