Abstract
Physical activity guidelines from around the world are typically expressed in terms of frequency, duration, and intensity parameters. Objective monitoring using pedometers and accelerometers offers a new opportunity to measure and communicate physical activity in terms of steps/day. Various step-based versions or translations of physical activity guidelines are emerging, reflecting public interest in such guidance. However, there appears to be a wide discrepancy in the exact values that are being communicated. It makes sense that step-based recommendations should be harmonious with existing evidence-based public health guidelines that recognize that "some physical activity is better than none" while maintaining a focus on time spent in moderate-to-vigorous physical activity (MVPA). Thus, the purpose of this review was to update our existing knowledge of "How many steps/day are enough?", and to inform step-based recommendations consistent with current physical activity guidelines. Normative data indicate that healthy adults typically take between 4,000 and 18,000 steps/day, and that 10,000 steps/day is reasonable for this population, although there are notable "low active populations." Interventions demonstrate incremental increases on the order of 2,000-2,500 steps/day. The results of seven different controlled studies demonstrate that there is a strong relationship between cadence and intensity. Further, despite some inter-individual variation, 100 steps/minute represents a reasonable floor value indicative of moderate intensity walking. Multiplying this cadence by 30 minutes (i.e., typical of a daily recommendation) produces a minimum of 3,000 steps that is best used as a heuristic (i.e., guiding) value, but these steps must be taken over and above habitual activity levels to be a true expression of free-living steps/day that also includes recommendations for minimal amounts of time in MVPA. Computed steps/day translations of time in MVPA that also include estimates of habitual activity levels equate to 7,100 to 11,000 steps/day. A direct estimate of minimal amounts of MVPA accumulated in the course of objectively monitored free-living behaviour is 7,000-8,000 steps/day. A scale that spans a wide range of incremental increases in steps/day and is congruent with public health recognition that "some physical activity is better than none," yet still incorporates step-based translations of recommended amounts of time in MVPA may be useful in research and practice. The full range of users (researchers to practitioners to the general public) of objective monitoring instruments that provide step-based outputs require good reference data and evidence-based recommendations to be able to design effective health messages congruent with public health physical activity guidelines, guide behaviour change, and ultimately measure, track, and interpret steps/day.
Highlights
Around the world, physical activity guidelines are written and promoted by government and non-governmental agencies to provide direction for recommended amounts of physical activity required to benefit health, essentially answering the question “how much is enough?” These guidelines are typically expressed in terms of frequency, parameters reflective of time spent in moderate-to-vigorous physical activity (MVPA) in the context of free-living behaviour.The data generated by accelerometers are robust and can be downloaded and converted into time spent in various intensities of physical activity and inactivity by applying accepted accelerometer-specific cut points
In summary, at least in terms of normative data, it appears that healthy adults can take anywhere between approximately 4,000 and 18,000 steps/day, and that 10,000 steps/day is a reasonable target for healthy adults, there are notable “low active populations,” including the U.S populace [3,23]
The results of controlled studies of treadmill and over-ground walking demonstrate that there is a strong relationship between cadence and intensity, at least between 64-170 steps/minute. These cadence values can be used to generate step-based translations of minimal amounts of time in MVPA, but apply most directly to bipedal locomotor activities that produce steps. At this time the five studies [38,39,40,43,44] that queried the number of steps in moderate intensity activity have come to similar conclusions: 100 steps/ minute represents a reasonable floor value (i.e., 3 METs) that can be useful as a public health heuristic value indicative of moderate intensity walking
Summary
The data generated by accelerometers are robust and can be downloaded and converted into time spent in various intensities of physical activity and inactivity by applying accepted accelerometer-specific cut points (i.e., intensity-linked activity counts that represent a proprietary digitized integration of a movement event and its acceleration). Pedometers are inexpensive, easy to use, and the step output is readily available (i.e., digitally displayed on screen) and interpretable as an indicator of overall volume of physical activity. Accelerometers are being used to capture and describe step data in nationally representative surveys [3], pedometers are more likely to be used in public health and clinical applications and adopted by the general public due to their relative low cost, practicality, and interpretability
Talk to us
Join us for a 30 min session where you can share your feedback and ask us any queries you have
More From: International Journal of Behavioral Nutrition and Physical Activity
Disclaimer: All third-party content on this website/platform is and will remain the property of their respective owners and is provided on "as is" basis without any warranties, express or implied. Use of third-party content does not indicate any affiliation, sponsorship with or endorsement by them. Any references to third-party content is to identify the corresponding services and shall be considered fair use under The CopyrightLaw.