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 .
Evaluation of inactive adults' ability to maintain a moderate-intensity walking pace.
OBJECTIVES To determine self-selected brisk walking pace in currently inactive adults and investigate the efficacy of rhythmic auditory stimuli to regulate moderate intensity walking . DESIGN A single- sample controlled laboratory design . METHODS Currently inactive adults ( N=25 ; 76 % female ; age=34±13yr ) completed a moderate intensity treadmill walking trial , during which cadence and steady-state O2 were measured . Participants then completed a 10-min self-paced " brisk " walk followed by a 10-min moderate-paced walk , prompted by a clip-on metronome matched to the treadmill cadence . Data were analyzed using RM t-test , Cohen 's d , Bl and -Altman plot , and one-way RM ANOVA . RESULTS Mean energy expenditure and cadence during the treadmill trial were 3.88±0.53METs and 114±8stepsmin(-1 ) . During self-paced brisk walking cadence was 124±8stepsmin(-1 ) . Cadence during metronome-paced walking was slower for all participants ( 114±8stepsmin(-1 ) ; p<0.05 , d=1.23 ) . From the Bl and -Altman plots , 23 participants walked within ±3stepsmin(-1 ) of the metronome cadence , and the other 2 participants were within ±10stepsmin(-1 ) . There were no significant differences ( p>0.05 ) among the minute-by-minute cadences across the 10min of either condition . CONCLUSIONS Energy expenditure during 2.7 mph treadmill walking was higher than 3 METs . Inactive adults walk at a higher cadence during " brisk " walking , compared to walking at a metronome-guided moderate pace . While the natural walking pace of inactive adults was at an intensity known to produce health benefits , and was maintained for 10min , the use of rhythmic auditory feedback is an effective method for regulating walking at a prescribed intensity in inactive adults
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 .