Mar 18 2009
Walk 100 Steps Per Minute!
Regular moderate intensity exercise offers many health benefits. For example, it reduces the risk of many cardiovascular diseases, improves the heart rate, helps in weight loss etc. I am sure that many of your prefer walking as a moderate intensity exercise. It is good. But, do you know how much you should walk in order to obtain health benefits from moderate exercise? Not sure?
A new study suggest that walking at a brisk pace of about 100 steps per minute or 3,000 steps in 30 minutes is the optimum rate one should walk for moderate exercise. Note that, in order to achieve moderate intensity exercise your heart rate must touch 60-70% of the maximum rate. If you don’t achieve this level, you are simply wasting your time walking!
During the study, the researchers from San Diego State University monitored oxygen uptake and heart rates of nearly 100 men and women walking a treadmill at different speeds. The researchers found that men achieved moderately intense exercise when they walked at a pace of 92 to 102 steps per minute. On the other hand women took 91 to 115 steps per minute to achieve moderate exercise which increases the heart rate, alters metabolism and provides many health benefits.
The researchers concluded that walking at more than 100 steps per minute on level terrain is a good pace and it can provide health benefits. The findings of the study will appear in the May issue of the American Journal of Preventive Medicine.
So, if you want to get the benefits of moderate intensity exercise, walk at least 30 minutes per day at a rate of 100 steps per minute. In the beginning it may not be possible for you. Use a pedometer to monitor the rate and gradually increase your pace to obtain the desired pace of walking.
