Can older adults improve the identification of moderate intensity using walking cadence? Stride rate recommendations for moderate-intensity walking. Evaluation of inactive adults' ability to maintain a moderate-intensity walking pace. Providing sedentary adults with choices for meeting their walking goals. Can lay-led walking programmes increase physical activity in middle aged adults? A randomised controlled trial The effects of 60 minutes of brisk walking per week, accumulated in two different patterns, on cardiovascular risk. Pilot Study of a Faith-Based Physical Activity Program Among Sedentary Blacks Pedometer-determined step count guidelines for classifying walking intensity in a young ostensibly healthy population. Increasing older adults’ walking through primary care: results of a pilot randomized controlled trial Comparison of Two Different Levels of Physical Training in Patients with Moderate to Severe COPD Effects of high-intensity interval walking training on physical fitness and blood pressure in middle-aged and older people. Recommending Self-Paced Exercise among Overweight and Obese Adults: a Randomized Pilot Study Physical activity patterns among walkers and compliance with public health recommendations. Promoting Activity in Geriatric Rehabilitation: A Randomized Controlled Trial of Accelerometry A Primary Care Nurse-Delivered Walking Intervention in Older Adults: PACE (Pedometer Accelerometer Consultation Evaluation)-Lift Cluster Randomised Controlled Trial High Intensity Interval Training in a Real World Setting: A Randomized Controlled Feasibility Study in Overweight Inactive Adults, Measuring Change in Maximal Oxygen Uptake A randomized trial comparing structured and lifestyle goals in an internet-mediated walking program for people with type 2 diabetes
Background The majority of older adults do not reach the physical activity guidelines . One possible explanation for this may be that older adults overestimate their physical activity levels , because they are unable to identify exercise intensity . Methods Forty-four older adults were recruited and r and omly assigned into two walking groups lasting 6 weeks . The intervention group was asked to walk a minimum of 150 min per week at moderate intensity using walking cadence indicated with a pedometer . The control group did not get any feedback on walking intensity . Results The ability to identify moderate intensity while walking did not significantly improve in neither groups ( p = 0.530 ) . However , participants in the intervention group increased significantly the time spent at moderate intensity , in 10 min bouts ( p < 0.01 ) . Discussion A pedometer providing walking cadence to reach moderate intensity is a good tool for increasing time walked at the recommended intensity , but not because participants know more what is considered moderate intensity UNLABELLED Current physical activity guidelines recommend physical activity of at least moderate intensity to gain health benefits . Previous studies have recommended a moderate-intensity walking cadence of 100 steps per minute for adults , but the influence of height or stride length has not been investigated . PURPOSE the purpose of the current study was to determine the role of height and stride length in moderate-intensity walking cadence in adults . METHODS seventy-five adults completed three treadmill walking trials and three overground walking trials at slow , medium , and fast walking speeds while V˙O2 was measured using indirect calorimetry . Five stride length-related variables were also measured . RESULTS mixed model regression analysis demonstrated that height explained as much variability in walking intensity at a given cadence as did two different measures of leg length and two different stride length tests . CONCLUSIONS the previous general recommendations of 100 steps per minute were supported for use where a simple public health message is needed . Depending on height , moderate-intensity walking cadence can vary by more than 20 steps per minute , from 90 to 113 steps per minute for adults 198 to 152 cm tall , respectively . Height should therefore be taken into consideration for more precise evaluation or prescription of walking cadence in adults to provide health benefits 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 BACKGROUND This study was design ed to test different ways of meeting the new ACSM/CDC recommendations for physical activity stating that all Americans at least 2 years of age should obtain 30 minutes of moderate intensity activity on most days of the week . METHODS Thirty-two sedentary 18- to 55-year-old adults were r and omly assigned to three groups of brisk walking/6 days per week : 30 continuous minutes , three 10-minute bouts , and 30 minutes in any combination of bouts as long as each bout was at least 5 minutes .  Aerobic fitness , blood pressure , body composition , and physical activity were assessed at baseline , at end of program ( 16 weeks ) , and at follow-up ( 32 weeks ) . RESULTS All groups significantly ( P < /= 0.05 ) improved their aerobic fitness and systolic blood pressure and increased their physical activity at the end of the program . At follow-up all groups maintained these changes , while additionally reducing their percentage body fat and diastolic blood pressure . CONCLUSION These findings demonstrate that a walking prescription of 30 minutes per day on most days of the week with the choice to walk in as little as 5 minute bouts can improve cardiovascular health and body composition , as well as help sedentary people maintain those improvements over time . This is supported by all participants indicating that " making walking part of my lifestyle " was the most important factor in maintaining their walking habits Study objective : To compare health walks , a community based lay-led walking scheme versus advice only on physical activity  and cardiovascular health status in middle aged adults . Design : R and omised controlled trial with one year follow up . Physical activity was measured by question naire . Other measures included attitudes to exercise , body mass index , cholesterol , aerobic capacity , and blood pressure . Setting : Primary care and community . Participants : 260 men and women aged 40–70 years , taking less than 120 minutes of moderate intensity activity per week . Main results : Seventy three per cent of people completed the trial . Of these , the proportion increasing their activity above 120 minutes of moderate intensity activity per week was 22.6 % in the advice only and 35.7 % in the health walks group at 12 months ( between group difference = 13 % ( 95 % CI 0.003 % to 25.9 % ) p=0.05 ) . Intention to treat analysis , using the last known value for missing cases , demonstrated smaller differences between the groups ( between group difference = 6 % ( 95 % CI −5 % to 16.4 % ) ) with the trend in favour of health walks . There were improvements in the total time spent and number of occasions of moderate intensity activity , and aerobic capacity , but no statistically significant differences between the groups . Other cardiovascular risk factors remained unchanged . Conclusions : There were no significant between group differences in self reported physical activity at 12 month follow up when the analysis was by intention to treat . In people who completed the trial , health walks was more effective than giving advice only in increasing moderate intensity activity above 120 minutes per week BACKGROUND Current ACSM guidelines recommend that adults should exercise for 20 - 60 min on 3 - 5 days.week(-1 ) ( M.L. Pollock , et al. , The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness , and flexibility in healthy adults . Medicine and Science in Sports and Exercise , 30 ( 6 ) ( 1998 ) 975 - 991 . ) . For individuals constrained by a busy lifestyle , an exercise prescription that delivers benefits with the minimum investment of time is attractive . The purpose of the present study , therefore , was to examine the effect of instructing sedentary individuals to undertake 20 min of brisk walking , in two different patterns , 3 days per week , on fitness and other cardiovascular disease ( CVD ) risk factors . METHODS Forty-eight subjects ( 31 women ) mean ( + /-SD ) age 45.7 + /- 9.4 year were r and omly assigned to either one 20-min walk ( single bout ) , two 10-min walks ( accumulated bouts ) 3 days week(-1 ) for 12-week , or no training ( control ) . Oxygen consumption ( VO2 ) , heart rate ( HR ) , and ratings of perceived exertion ( RPE ) were measured during a 4-stage treadmill test at pre- and post-intervention . Body composition , resting blood pressure and fasting lipoproteins were also assessed . Thirty-two subjects completed the study . RESULTS There was a significant difference between single-bout and accumulated-bout walkers in the reduction of HR at stages 2 and 3 of the treadmill test from pre- to post-intervention ( P < 0.05 ) . There were no differences between groups for changes in VO2 or RPE from pre- to post-intervention . There were also no changes in body mass , adiposity , blood pressure , waist and hip circumferences , or lipid/lipoproteins . CONCLUSION Brisk walking for 20 min on 3 days of the week fails to alter cardiovascular disease risk factors in previously sedentary adults Introduction Physical activity participation is low among blacks , and strategies are needed to successfully create immediate and sustained behavior change related to physical activity . Churches can play an important role in health promotion efforts among blacks because of their central role in spiritual guidance , communication , social support , and networking . This pilot study evaluated the feasibility and acceptability of implementing a physical activity program for sedentary black adults in churches . Methods We used a preintervention/postintervention single-group design to evaluate the effect of a 3-month faith-based physical activity intervention on  daily walking and moderate- and vigorous-intensity physical activity  among sedentary blacks . Eighty-seven black adults participated in eight group sessions that included discussion of physical activity-related topics , an instructor-led physical activity session , and weekly incentives to promote physical activity . We used a question naire to assess moderate and vigorous physical activity in minutes per week at baseline and after 3 months . Walking was assessed weekly in steps per day by using a pedometer . Results Participants ( mean age , 52 yrs ; mean body mass index , 35 kg/m2 ) reported 27 ± 54 and 10 ± 25 minutes per week in moderate-intensity and vigorous-intensity physical activity , respectively , and walked 4822 ± 2351 steps per day at baseline . After 12 weeks , moderate- and vigorous-intensity physical activity increased by 67 ± 78 and 44 ± 66 minutes per week , respectively ( P ≤ .01 ) , and daily walking increased by 1373 ± 728 steps per day ( P < .001 ) . Conclusion These data suggest that a faith-based physical activity intervention may be an appropriate strategy for increasing physical activity among sedentary black adults . Future research will determine the impact of this program in a r and omized , controlled design PURPOSE ( a ) To establish pedometer steps/min intensity categories ( i.e. , light , moderate , hard , very hard ) for adults under controlled conditions , and ( b ) use these cut-points to ascertain the number of steps expected in 30 minutes of moderate intensity activity . METHODS 25 men and 25 women , ages 18 - 39 years , performed 6-min exercise bouts at 3 treadmill speeds ( 4.8 , 6.4 , and  9.7 km/hr ) . Yamax SW-200 pedometers indicated steps  , and steady-state VO2 was recorded . METs were calculated by dividing steady-state VO2 by 3.5 ml x kg(-1 ) x min(-1 ) . Linear regression was used to quantify the relationships between steps/min and METs across all speeds . Ten participants ( 5 M , 5 F ) were r and omly selected from the original 50 and constituted a holdout sample for cross-validation purpose s ( i.e , comparing actual and predicted METs ; paired t-test ) . RESULTS The regression equation for males was : METs = -7.065 + ( 0.105 x steps/min ) r2 = 0.803 . For females it was : METs = -8.805 + ( 0.110 x steps/min ) r2 = 0.830 . Cross-validation was confirmed . CONCLUSIONS Pedometer cut-points corresponding to minimal moderate intensity walking were 96 steps/min in men and 107 steps/min in women , or roughly 100 steps/min for both . This translates to approximately 3,000 steps in 30 min of moderate-intensity ambulatory activity for both genders Background . Physical activity can positively influence health for older adults . Primary care is a good setting for physical activity promotion . Objective . To assess the feasibility of a pedometer-based walking programme in combination with physical activity consultations . Methods . Design : Two-arm ( intervention/control ) 12-week r and omized controlled trial with a 12-week follow-up for the intervention group . Setting : One general practice in Glasgow , UK . Participants : Participants were aged ≥65 years . The intervention group received two 30-minute physical activity consultations from a trained practice nurse , a pedometer and a walking programme . The control group continued as normal for 12 weeks and then received the intervention . Both groups were followed up at 12 and 24 weeks . Outcome measures : Step counts were measured by sealed pedometers and an activPALTM monitor . Psychosocial variables were assessed and focus groups conducted . Results . The response rate was 66 % ( 187/284 ) , and 90 % of those r and omized ( 37/41 ) completed the study . Qualitative data suggested that the pedometer and nurse were helpful to the intervention . Step counts ( activPAL ) showed a significant increase from baseline to week 12 for the intervention group , while the control group showed no change . Between weeks 12 and 24 , step counts were maintained in the intervention group , and increased for the control group after receiving the intervention . The intervention was associated with improved quality of life and reduced sedentary time . Conclusions . It is feasible to recruit and retain older adults from primary care and help them increase walking . A larger trial is necessary to confirm findings and consider cost-effectiveness Our objective was to compare the effect of a 4−week homebased low and middle intensity and frequency training program in patients with moderate to severe chronic obstructive pulmonary disease . From 124 patients hospitalized with chronic obstructive lung disease ( COPD ) in an 18-month period 65 fulfilled the inclusion criteria and were invited to participate . Only 31 ( 48 % ) accepted and among these only 20 patients ( 31 % of invited ) completed the 4-week study period . The walking time in seconds in a st and ardized treadmill walking test was unchanged after 4 weeks of low intensity training 60 minutes per week for two weekly training sessions . In contrast , the walking time in seconds increased 55 % ( p < 0.001 ) from 321 seconds to 499 seconds in 9 patients who completed 4 weeks of middle intensity training which comprised 21/2 hours of training per week for 5 weekly training sessions . There was no change in lung function over the 4 weeks but the combined score for physical quality of life ( physical component summary ) measured by SF-36 increased ( p < 0.05 ) with both low intensity and middle intensity physical training . In conclusion , homebased physical training , which aims at improvements in patient performance and quality of life as part of pulmonary rehabilitation programs , is only accepted by about one-third of unselected patients with moderate to severe COPD . The minimum training time necessary to improve physical performance is 2–3 hours per week of middle intensity training OBJECTIVE To examine whether high-intensity interval walking training increased thigh muscle strength and peak aerobic capacity and reduced blood pressure more than moderate-intensity continuous walking training . PARTICIPANTS AND METHODS From May 18 , 2004 , to October 15 , 2004 ( 5-month study period ) , 60 men and 186 women with a mean + /- SD age of 63 + /- 6 years were r and omly divided into 3 groups : no walking training , moderate-intensity continuous walking training , and high-intensity interval walking training . Participants in the moderate-intensity continuous walking training group were instructed to walk at approximately 50 % of their peak aerobic capacity for walking , using a pedometer to verify that they took 8000 steps or more per day for 4 or more days per week . Those in the high-intensity interval walking training group , who were monitored by accelerometry , were instructed to repeat 5 or more sets of 3-minute low-intensity walking at 40 % of peak aerobic capacity for walking followed by a 3-minute high-intensity walking above 70 % of peak aerobic capacity for walking per day for 4 or more days per week . Isometric knee extension and flexion forces , peak aerobic capacity for cycling , and peak aerobic capacity for walking were all measured both before and after training . RESULTS The targets were met by 9 of 25 men and 37 of 59 women in the no walking training group , by 8 of 16 men and 43 of 59 women in the moderate-intensity continuous walking training group , and by 11 of 19 men and 31 of 68 women in the high-intensity interval walking training group . In the high-intensity interval walking training group , isometric knee extension increased by 13 % , isometric knee flexion by 17 % , peak aerobic capacity for cycling by 8 % , and peak aerobic capacity for walking by 9 % ( all , P<.001 ) , all of which were significantly greater than the increases observed in the moderate-intensity continuous walking training group ( all , P<.01 ) . Moreover , the reduction in resting systolic blood pressure was higher for the high-intensity interval walking training group ( P=.01 ) . CONCLUSION High-intensity interval walking may protect against age-associated increases in blood pressure and decreases in thigh muscle strength and peak aerobic capacity Background National guidelines call for exercise of at least moderate intensity ; however , recommending self-paced exercise may lead to better adherence , particularly among overweight and obese adults . Purpose The purpose of this study was to test proof-of-concept for recommending self-paced exercise among overweight adults . Methods Fifty-nine healthy , low-active ( exercise < 60 min/week ) , overweight ( body mass index 25.0–39.9 ) adults ( 18–65 ) received a 6-month print-based exercise promotion program with the goal of walking 30–60 min/day . Participants were surreptitiously r and omly assigned to receive a recommendation for either self-paced ( n = 30 ) or moderate ( 64–76 % maximum heart rate ; n = 29 ) intensity exercise . All participants used electronic diaries and heart rate monitors to track exercise frequency , duration , and intensity . Results The self-paced condition reported more minutes/week of walking ( f2 = 0.17 , p = 0.045 ) and a trend toward greater exercise-related energy expenditure/week ( f2 = 0.12 , p = 0.243 ) , corresponding to approximately 26 additional minutes/week and 83 additional kilocalories/week over 6 months . Conclusions Explicit recommendation for self-paced exercise may improve adherence to exercise programs among overweight and obese adults PURPOSE Walking is the most common leisure-time physical activity ( LTPA ) among U.S. adults . The purpose of this study was to estimate the prevalence of  walking for physical activity  and the proportion of  walkers who met current public health  physical activity recommendations . METHODS We analyzed data from the 1998 Behavioral Risk Factor Surveillance System , a collection of state-based , r and om-digit-dialed telephone surveys of adults . Physical activity measures included the type , frequency , and duration of the two LTPAs in which respondents engaged most often during the previous month . We calculated the prevalence of walking and the prevalence of three physical activity patterns defined by combinations of walking duration and frequency . We also examined the effect on these patterns of participating in a second LTPA . RESULTS In 1998 , an estimated 38.6 % of U.S. adults walked for physical activity . Among walkers , 21.3 % walked a minimum of 30 min five or more times per week . This approximates compliance with current physical activity recommendations . Compliance increased to 34.5 % when the criteria were relaxed to include at least 150 min of walking per week accumulated over three or more occasions . Relaxing the criteria further to include a minimum of 150 min.wk(-1 ) regardless of frequency produced only a small increase in compliance ( 37.6 % ) . However , compliance with each of these three activity patterns approximately doubled when a second LTPA was taken into account . CONCLUSIONS Less than 40 % of walkers complied through walking with even our most liberal physical activity pattern ( > or = 150 min.wk(-1 ) regardless of frequency ) . For walkers to meet current public health recommendations , many need to walk more frequently and /or to engage in additional physical activities Background Low activity levels in inpatient rehabilitation are associated with adverse outcomes . The study aim ed to test whether activity levels can be increased by the provision of monitored activity data to patients and clinicians in the context of explicit goal setting . Methods A r and omized controlled trial in three sites in Australia included 255 in patients aged 60 and older who had a rehabilitation goal to become ambulant . The primary outcome was patients ’ walking time measured by  accelerometers  during the rehabilitation admission .  Walking times from accelerometry were made available daily to treating therapists and intervention participants to motivate patients to improve incidental activity levels and reach set goals . For the control group , ‘ usual care ’ was followed , including the setting of mobility goals ; however , for this group , neither staff nor patients received data on walking times to aid the setting of daily walking time targets . Results The median daily walking time in the intervention group increased from 10.3 minutes at baseline to 32.1 minutes at day 28 , compared with an increase from 9.5 to 26.5 minutes per day in the control group . Subjects in the intervention group had significantly higher non-therapy walking time by about 7 minutes [ mean ( 95 % CI ) : 24.6 ( 21.7 , 27.4 ) ] compared to those in the control group [ mean(95 % CI ) : 17.3 ( 14.4 , 20.3 ) ] ( p = 0.001 ) . Conclusions Daily feedback to patients and therapists using an accelerometer increased walking times during rehabilitation admissions . The results of this study suggest objective monitoring of activity levels could provide clinicians with information on clinical ly important , mobility-related activities to assist goal setting . Trial Registration Australian New Zeal and Clinical Trials Registry ACTRN12611000034932 Background Brisk walking in older people can increase step-counts and moderate to vigorous intensity physical activity ( MVPA ) in ≥10-minute bouts , as advised in World Health Organization guidelines . Previous interventions have reported step-count increases , but not change in objective ly measured MVPA in older people . We assessed whether a primary care nurse-delivered complex intervention increased objective ly measured step-counts and MVPA . Methods and Findings A total of 988 60–75 year olds , able to increase walking and r and omly selected from three UK family practice s , were invited to participate in a parallel two-arm cluster r and omised trial ; r and omisation was by household . Two-hundred-ninety-eight people from 250 households were r and omised between 2011 and 2012 ; 150 individuals to the intervention group , 148 to the usual care control group .  Intervention participants received four primary care nurse physical activity ( PA ) consultations over 3 months , incorporating behaviour change techniques , pedometer step-count and accelerometer PA intensity feedback , and an individual PA diary and plan . Assessors were not blinded to group status , but statistical analyses were conducted blind . The primary outcome was change in accelerometry assessed average daily step-counts between baseline and 3 months , with change at 12 months a secondary outcome . Other secondary outcomes were change from baseline in time in MVPA weekly in ≥10-minute bouts , accelerometer counts , and counts/minute at 3 months and 12 months . Other outcomes were adverse events , anthropometric measures , mood , and pain . Qualitative evaluations of intervention participants and practice nurses assessed the intervention ’s acceptability . At 3 months , eight participants had withdrawn or were lost to follow-up , 280 ( 94 % ) individuals provided primary outcome data . At 3 months changes in both average daily step-counts and weekly MVPA in ≥10-minute bouts were significantly higher in the intervention than control group : by 1,037 ( 95 % CI 513–1,560 ) steps/day and 63 ( 95 % CI 40–87 ) minutes/week , respectively . At 12 months corresponding differences were 609 ( 95 % CI 104–1,115 ) steps/day and 40 ( 95 % CI 17–63 ) minutes/week . Counts and counts/minute showed similar effects to steps and MVPA . Adverse events , anthropometry , mood , and pain were similar in the two groups . Participants and practice nurses found the intervention acceptable and enjoyable . Conclusions The PACE-Lift trial increased both step-counts and objective ly measured  MVPA  in ≥10-minute bouts in 60–75 year olds at 3 and 12 months , with no effect on adverse events . To our knowledge , this is the first trial in this age group to demonstrate objective MVPA increases and highlights the value of individualised support incorporating objective PA assessment in a primary care setting . Trial Registration Controlled-Trials.com IS RCT Background In research clinic setting s , overweight adults undertaking HIIT ( high intensity interval training )  improve their fitness as effectively as those undertaking conventional walking programs but can do so within a shorter time spent exercising . We undertook a r and omized controlled feasibility ( pilot ) study aim ed at extending HIIT into a real world setting by recruiting overweight/obese , inactive adults into a group based activity program , held in a community park . Methods Participants were allocated into one of three groups . The two interventions , aerobic interval training and maximal volitional interval training , were compared with an active  control group undertaking walking based exercise . Supervised group sessions ( 36 per intervention ) were held outdoors . Cardiorespiratory fitness was measured using VO2max ( maximal oxygen uptake , results expressed in ml/min/kg ) , before and after the 12 week interventions . Results On ITT ( intention to treat ) analyses , baseline ( N = 49 ) and exit ( N = 39 ) O2 was 25.3±4.5 and 25.3±3.9 , respectively . Participant allocation and baseline/exit VO2max by group was as follows : Aerobic interval training N = 16 , 24.2±4.8/25.6±4.8 ; maximal volitional interval training N = 16 , 25.0±2.8/25.2±3.4 ; walking N = 17 , 26.5±5.3/25.2±3.6 . The post intervention change in VO2max was + 1.01 in the aerobic interval training , −0.06 in the maximal volitional interval training and −1.03 in the walking subgroups . The aerobic interval training subgroup increased VO2max compared to walking ( p = 0.03 ) . The actual ( observed , rather than prescribed ) time spent exercising ( minutes per week , ITT analysis ) was 74 for aerobic interval training , 45 for maximal volitional interval training and 116 for walking ( p = 0.001 ) . On descriptive analysis , the walking subgroup had the fewest adverse events . Conclusions In contrast to earlier studies , the improvement in cardiorespiratory fitness in a cohort of overweight/obese participants  undertaking aerobic interval training in a real world setting was modest . The most likely reason for this finding relates to reduced adherence to the exercise program , when moving beyond the research clinic setting . Trial Registration ACTR.org.au Background The majority of individuals with type 2 diabetes do not exercise regularly . Pedometer-based walking interventions can help ; however , pedometer-based interventions targeting only total daily accumulated steps might not yield the same health benefits as physical activity programs specifying a minimum duration and intensity of physical activity bouts . Methods This pilot r and omized trial compared two goal - setting strategies : 1 ) lifestyle goals targeting total daily accumulated step counts and 2 ) structured goals targeting bout steps defined as walking that lasts for 10 minutes or longer at a pace of at least 60 steps per minute . We sought to determine which goal - setting strategy was more effective at increasing bout steps . Participants were sedentary adults with type 2 diabetes . All participants : wore enhanced pedometers with embedded USB ports ; uploaded detailed , time-stamped step-count data to a website called Stepping Up to Health ; and received automated step-count feedback , automatically calculated goals , and tailored motivational messages throughout the six-week intervention . Only the automated goal calculations and step-count feedback differed between the two groups . The primary outcome of interest was increase in steps taken during the previously defined bouts of walking ( lasting at least 10 minutes or longer at a pace of at least 60 steps per minute ) between baseline and end of the intervention . Results Thirty-five participants were r and omized and 30 ( 86 % ) completed the pilot study . Both groups significantly increased bout steps , but there was no statistically significant difference between groups . Among study completers , bout steps increased by 1921 ± 2729 steps a day . Those who received lifestyle goals were more satisfied with the intervention ( p = 0.006 ) and wore the pedometer more often ( p < 0.001 ) than those who received structured goals . Conclusion In this six-week intervention , Lifestyle Goals group participants achieved increases in bout steps comparable to the increases seen in the Structured Goals group , representing almost a mile a day of additional moderate intensity bout activity . Pedometer-based walking programs that emphasize total accumulated step counts are more acceptable to participants and are as effective at increasing moderate intensity bouts of physical activity as programs that use structured goals .Trial registration
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 .