The government suggests that Americans engage in 150 minutes of “moderate-intensity physical activity” per week. But, have you ever wondered what qualifies as “moderate-intensity” exercise? Is it defined as walking, jogging, running, hiking, or does raking leaves count?
Fitness experts have determined that a rate of at least 100 steps per minute achieves moderate-intensity activity. Meaning that if you were to purchase a basic pedometer and record 3000 steps in 30 minutes, then you would be participating in moderately intense exercise, and therefore engaging in a meaningful fitness program.
For the record, pedometers are unable to measure activity intensity. However, researchers were able to rig a pedometer, a heart rate monitor, and an oxygen monitor to participants to determine that 100 steps per minute achieves moderate-intensity activity. The difference between male and female participants differed but only slightly. Researchers found that men could achieve moderate-intensity activity by walking between 92 and 102 steps per minute. For women, the range was between 91 and 115 steps per minute.
According to the study’s lead investigator, the data supports a general recommendation of walking at more than 100 steps per minute on level terrain to meet the minimum of the moderate-intensity guideline. Researchers also noted that individuals who are just beginning an exercise regime should consider starting off by taking 1000 steps in 10 minutes, before building up to 3000 steps in 30 minutes. You can monitor your progress using a simple pedometer and a wristwatch.
In addition to moderate-intensity physical activities such as running, jumping rope, or biking, the government also recommends participating in muscle-strengthening activities three times a week, including sit-ups, push ups and free weights. Other everyday activities that build muscle strength include carrying heavy loads, vigorous mopping or vacuuming, digging and hoeing.
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