Personalized Walking Cadence to Increase Time at Moderate-Vigorous Intensity in Inactive Older Adults

Abstract

PURPOSE: The main goal of this study was to identify if older inactive adults using a pedometer, giving walking cadence required to reach moderate intensity, significantly increased total time spent at moderate to vigorous intensity and 10-minute bouts at moderate to vigorous intensity. METHODS: Inactive older adults (N = 42) were instructed to walk 150 minutes/week at no specified intensity during phase 1 (week 1-6). In phase 2 (week 7-12), the intervention group (N = 20) received instructions on how to reach moderate intensity, using a pedometer and individualized walking cadence, while the control group (N = 22) did not. The individualized cadence was based on the number of steps per minute required to reach 40% of VO2peak. RESULTS: During phase 1, total time spent at moderate to vigorous intensity increased from 100 ± 6 to 117 ± 64 min. (p≤ 0.05) and time spent in moderate to vigorous intensity in 10-minute bouts significantly increased from 10 (25th-75th percentile: 0-32 min.) to 19 (25th-75th percentile: 8-53 min.; p≤ 0.01). During phase 2, total time spent at moderate to vigorous intensity increased from 129 ± 67 to 203 ± 91min. (p≤ 0.01) and time spent at moderate to vigorous intensity in 10-minute bouts increased from 31(25th-75th percentile:11-55) to 88 (25th-75th percentile: 52-143); p≤ 0.01, while the control group significantly decreased both variables (p≤ 0.01). In addition, 35% of inactive older adults in the intervention group reached the common prescription of a minimum of 150 minutes of aerobic exercise per week in 10-minute bouts (p≤ 0.01). No one in the control group reached 150 minutes of aerobic exercise per week in 10-minute bouts. CONCLUSION: Inactive older adults can increase total time and 10-minute bouts at moderate to vigorous intensity by using individualized walking cadence. These results are of great importance as it suggests that walking cadence might be a useful strategy to promote exercise at the target intensity recommended for older adults.