In general , 100 steps/minute is prescribed for adults to achieve moderate intensity , but older adults may require a higher cadence .
Currently , few studies have explored using walking cadence prescription as an intervention to increase physical activity levels .
Conclusion .
Prescribing walking cadence as a way to increase physical activity levels has potential as a practical and useful strategy , but more evidence is required to assess its ability to increase physical activity levels at moderate intensity
Background .
Most adults choose walking as a leisure activity .
However , many do not reach the international physical activity guidelines for adults , which recommend moderate intensity aerobic activity for at least 150 minutes/week in bouts of 10 minutes .
Purpose .
This systematic review provides an up date on the walking cadence required to reach moderate intensity in adults and older adults , identifies variables associated with reaching moderate intensity , and evaluates how walking cadence intensity should be measured , but the main purpose is to report the interventions that have been attempted to prescribe walking cadence to increase time spent at moderate intensity or other outcomes for adults and older adults .
WalkMore: a randomized controlled trial of pedometer-based interventions differing on intensity messages
Background Pedometer-based programs have elicited increased walking behaviors associated with improvements in blood pressure in sedentary/low active postmenopausal women , a population at increased risk of cardiovascular disease . Such programs typically encourage increasing the volume of physical activity with little regard for its intensity . Recent advances in commercially available pedometer technology now permit tracking of both steps/day and time in moderate ( or greater ) intensity physical activity on a daily basis . It is not known whether the dual message to increase steps/day while also increasing time spent at higher intensity walking will elicit additional improvements in blood pressure relative to a message to only focus on increasing steps/day . The purpose of this paper is to present the rationale , study design , and protocol s employed in WalkMore , a 3-arm 3-month blinded and r and omized controlled trial ( RCT ) design ed to compare the effects of two community pedometer-based walking interventions ( reflecting these separate and combined messages ) relative to a control group on blood pressure in sedentary/low active post-menopausal women , a population at increased risk of cardiovascular disease . Methods / Design 120 sedentary/low active post-menopausal women ( 45 - 74 years of age ) will be r and omly assigned ( computer-generated ) to 1 of 3 groups : A ) 10,000 steps/day ( with no guidance on walking intensity/speed/cadence ; BASIC intervention , n = 50 ) ; B ) 10,000 steps/day and at least 30 minutes in moderate intensity ( i.e. , a cadence of at least 100 steps/min ; ENHANCED intervention , n = 50 ) ; or a Control group ( n = 20 ) . An important strength of the study is the strict control and quantification of the pedometer-based physical activity interventions . The primary outcome is systolic blood pressure . Secondary outcomes include diastolic blood pressure , anthropometric measurements , fasting blood glucose and insulin , flow mediated dilation , gait speed , and accelerometer-determined physical activity and sedentary behavior . Discussion This study can make important contributions to our underst and ing of the relative benefits that walking volume and /or intensity may have on blood pressure in a population at risk of cardiovascular disease . Trial registration Clinical Trials.gov Record NCT01519583 , January 18 ,
In general , 100 steps/minute is prescribed for adults to achieve moderate intensity , but older adults may require a higher cadence .
Currently , few studies have explored using walking cadence prescription as an intervention to increase physical activity levels .
Conclusion .
Prescribing walking cadence as a way to increase physical activity levels has potential as a practical and useful strategy , but more evidence is required to assess its ability to increase physical activity levels at moderate intensity
Background .
Most adults choose walking as a leisure activity .
However , many do not reach the international physical activity guidelines for adults , which recommend moderate intensity aerobic activity for at least 150 minutes/week in bouts of 10 minutes .
Purpose .
This systematic review provides an up date on the walking cadence required to reach moderate intensity in adults and older adults , identifies variables associated with reaching moderate intensity , and evaluates how walking cadence intensity should be measured , but the main purpose is to report the interventions that have been attempted to prescribe walking cadence to increase time spent at moderate intensity or other outcomes for adults and older adults .