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Walk 100 Steps a Minute for 'Moderate' Exercise
Date:3/17/2009

tive Medicine.

The researchers found that moderate exercise amounted to 92 to 102 steps a minute for men and 91 to 115 steps a minute for women.

"It's a bit like a brisk walk," Marshall said. "If you can imagine you're late for a bus, you're in a hurry. It's not a leisurely stroll, it's a brisk walk."

People may find it easiest to use a pedometer to measure their walking speed because it can be difficult to count steps and walk at the same time, Marshall said. "When you get above 50, you're trying to focus on what you're doing and where you're going."

There's one caveat though: The study found that about half of the pedometers on the market aren't accurate. Marshall said he would still recommend that people use them, however. Japanese-made models appear to be the most reliable when it comes to accuracy, he said.

The researchers said that three 1,000-step walks in a day, five days a week, would meet national exercise guidelines.

"Even walking below that threshold will usually have some benefit to your overall cardiovascular balance sheet," Marshall said. "But for reducing your risk of cardiovascular disease and other complications, the 30 minutes of moderate exercise seems to be important."

Katz said he suspects that some people will discover that they "need to take it up a notch."

"On the other hand, our advice has long been that 'moderate' is a pace that noticeably increases heart and breathing rate while still leaving you capable of speaking in full sentences," he said. "That is still about right. No pedometer required."

More information

The U.S. Department of Health and Human Services has more about walking to fitness.



SOURCES: Simon J. Marshall, Ph.D., assistant professor, exercise and nutritional sciences, San Diego State Uni
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