For a person with excellent fitness, an approximate moderate walking pace: 15 minutes per mile (4 miles per hour) 9 minutes per kilometre (6.4 kilometres per hour)
Thus, walking at 3 to 4 miles-per-hour is considered to require 4 METs and to be a moderate-intensity activity, regardless of who is doing the activitya young marathon runner or a 90-year-old grandmother.
Walk for 30 minutes a day
Moderate activities such as walking pose little health risk but if you have a medical condition, check with your doctor before starting any new exercise program of physical activity.
We used definitions from prior studies that categorized a cadence of 60-99 steps/minute as low-level exertion, while 100-129 steps/minute is generally considered to be indicative of moderate physical activity and greater than 130 steps/minute is considered vigorous.
Even though the participants had a range of different body weights and fitness levels, researchers found that what constituted brisk or moderate walking was consistent across the studies: about 100 steps per minute (or about 2.7 miles per hour).
Sedentary is less than 5,000 steps per day. Low active is 5,000 to 7,499 steps per day. Somewhat active is 7,500 to 9,999 steps per day. Active is more than 10,000 steps per day.
5,000 to 7,499 steps per day is typical of daily activity excluding sports and exercise. This level might be considered low active. The average American walks 5,900 to 6,900 steps per day, meaning most people in the U.S. fall into the low active category.
Some examples of light physical activities include: walking slowly (i.e. shopping, walking around the office), sitting at your computer, making the bed, eating, preparing food, and washing dishes. Moderate intensity activities are defined as activities ranging between 3 - < 6 METS.
Examples of moderate aerobic activities
Moderate aerobic activities can include: a brisk walk. cycling gently or on level ground.
Here are some examples of activities that require moderate effort: Walking fast. Doing water aerobics. Riding a bike on level ground or with few hills.
Walking for 30 minutes at a brisk pace covers a distance of 2.0 to 2.5 km and burns about 125 calories (520 kiloJoules).
As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles.
For a person with excellent fitness, an approximate moderate walking pace: 15 minutes per mile (4 miles per hour) 9 minutes per kilometre (6.4 kilometres per hour)
Brisk walkers had a 35 percent lower risk of dying, a 25 percent lower chance of developing heart disease or cancer and a 30 percent lower risk of developing dementia, compared with those whose average pace was slower.
Brisk Walking Speeds
This is equivalent to 6.4 kilometers per hour. To achieve a 15-minute mile walking pace, you will need to walk at 4 to 5 miles per hour (6.4 to 8 kilometers per hour). You can calculate your walking pace after measuring the time it takes you to walk a mile or a kilometer.
Incorporating at least 30 minutes, or approximately 3,000-4,000 steps, of brisk walking should be emphasized with the promotion of any step-based recommendation, in line with public health guidelines' focus on time in MVPA.
But is walking good enough exercise? The short answer is yes. “Walking is just as good as any other form of exercise,” says University Hospitals pediatric sports medicine specialist Laura Goldberg, MD. “The guidelines are 150 minutes of moderate activity or 75 minutes of vigorous activity a week.
Experts say, walking 10,000 steps is a form of low-to-moderate intensity cardio exercise. Thus, it can be equivalent to other low-moderate intensity cardio exercises like cycling, elliptical cross trainer, swimming and aquatic exercises.
Experts say, walking 10,000 steps is a form of low-to-moderate intensity cardio exercise. Thus, it can be equivalent to other low-moderate intensity cardio exercises like cycling, elliptical cross trainer, swimming and aquatic exercises.
Brisk walking is considered a moderate-intensity, low-impact workout that does not exert excess strain on joints (hip, knee, ankles) that are susceptible to injury with higher-impact workouts. People may think that walking is not as effective as higher-impact workouts.
Keep in mind the following: Vigorous Intensity is 75–90% of your Maximum Heart Rate. Moderate Intensity is 65–74% of your Maximum Heart Rate. Light Intensity is 55–64% of your Maximum Heart Rate.
How much should I walk to lose 10 kg? 30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.
What does 10,000 steps look like? Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed. But that doesn't mean you have to do it all in one walk.
If you plan to walk for 4 miles (or 6.4 km) a day, you will begin to lose weight almost immediately. But along with your exercise routine, you need to maintain a balanced and healthy diet so that you don't put on the calories you're working hard to burn.