Translating Physical Activity Recommendations into a Pedometer-Based Step Goal. 3000 Steps in 30 Minutes

School of Exercise and Nutritional Sciences, San Diego State University, San Diego, California 92182-7251, USA.
American journal of preventive medicine (Impact Factor: 4.53). 06/2009; 36(5):410-5. DOI: 10.1016/j.amepre.2009.01.021
Source: PubMed

ABSTRACT It is a public health recommendation to accumulate at least 150 minutes per week of moderate intensity physical activity. Although pedometers are widely used as a physical activity-monitoring tool, they are unable to measure activity intensity. Translating current physical activity recommendations into a pedometer-based guideline could increase the public health impact of physical activity interventions.
A community sample of 97 adults (60% women, with a mean age of 32.1 [+/-10.6] years and a mean BMI of 28.8 [+/-5.5]) completed four 6-minute incremental walking bouts on a level treadmill at 65, 80, 95, and 110 m x min(-1). A calibrated metabolic cart was used to measure energy expenditure at each speed. Steps were measured using a Yamax SW-200 pedometer. Step-rate cut points associated with minimally moderate-intensity activity (defined as 3 METs) were determined using multiple regression, mixed modeling, and receiver operating characteristic (ROC) curves. All data were collected and analyzed in 2006.
For men, step counts per minute associated with walking at 3 METs were 92 step x min(-1) (multiple regression); 101 step x min(-1) (mixed modeling); and 102 step x min(-1) (ROC curve). For women, step counts per minute associated with walking at 3 METs were 91 step x min(-1) (multiple regression); 111 step x min(-1) (mixed modeling); and 115 step x min(-1) (ROC curve). However, for each analysis there was substantial error in model fit.
Moderate-intensity walking appears approximately equal to at least 100 step x min(-1). However, step counts per minute is a poor proxy for METs, and so 100 step x min(-1) should be used only as a general physical activity promotion heuristic. To meet current guidelines, individuals are encouraged to walk a minimum of 3000 steps in 30 minutes on 5 days each week. Three bouts of 1000 steps in 10 minutes each day can also be used to meet the recommended goal.

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Available from: Carol Macera, Jun 18, 2014
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    • "El pico de cadencia va disminuyendo a medida que avanza la edad y ha sido vinculado con los niveles de obesidad 32 . Marshall et al., en el año 2009 sugiere en la población adulta realizar " 3000 pasos en 30 minutos, cinco " Salga a caminar " ¿Es suficiente? "
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    ABSTRACT: Introduction: There are strong scientific evidences on the benefits of leading an active lifestyle. The most characteristic and inherent physical activity of the human being is walking. This activity is currently promoted by a number of professionals to improve the health status of the population. However, just suggesting "go for a walk" is not enough since a number of steps performed at a certain pace are necessary to induce a series of beneficial effects on the organism. Objectives: The aim of this study was to show the latest advances on this topic so that the population and the patients can received more detailed recommendations when walking is prescribed. Methods: We carried out a literature search in PubMed and Scielo, as well as a manual search among the references of the studies selected. Results: After analyzing the literature, it seems evident that it is important to reach a certain amount of steps during the day in order to improve the people's health, and it also seems essential to suggest the pace at which to walk. Conclusions: "Go for a walk" is a proofed and beneficial recommendation for achieving health benefits in the population. However, the health professionals should also suggest reaching a certain pace or minimum intensity in order to assure that their patients achieve the favourable effects on the organism.
    Nutricion hospitalaria: organo oficial de la Sociedad Espanola de Nutricion Parenteral y Enteral 10/2014; 28(4):1018-1021. DOI:10.3305/nh.2013.28.4.6543 · 1.04 Impact Factor
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    • "Pedometers have been commonly employed to provide a measurement of walking undertaken as part of a PA program, to provide patient feedback, and as a motivational instrument within intervention programs designed to increase activity and improve the quality of life, across a range of clinical conditions including: chronic obstructive pulmonary disease (COPD), [35] diabetes, [36,37] inactive overweight and obese older people, [38,39] and healthy adults [40,41]. In addition, a number of studies describe a variety of pedometer-driven walking research protocols for adults with low back pain [42,43] designed to assess the effects on pain-related disability and functional interference. "
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    ABSTRACT: Background Physical activity (PA) plays an important role in the prevention and management of a number of chronic conditions. Aim: to investigate the evidence for effectiveness of pedometer-driven walking programs to promote physical activity among patients with musculoskeletal disorders (MSDs). Method A comprehensive systematic review was performed using 11 electronic databases up to 20 February 2014. Keywords and MeSH terms included “musculoskeletal disorders”, “walking”, and “pedometer”. Randomized controlled trials, published in English, that examined the effects of a pedometer-based walking intervention to increase physical activity levels and improve physical function and pain in patients with musculoskeletal disorders were included. Result Of the 1996 articles retrieved, seven studies ranging in date of publication from 1998 to 2013 met the inclusion criteria, allowing data extraction on 484 participants with an age range of 40 to 82 years. Interventions lasted from 4 weeks to 12 months and the results across studies showed significant increases in step count (p < 0.05) following the intervention. Across these studies, there was a mean increase in PA of 1950 steps per day relative to baseline. Four studies reported improved scores for pain and/or physical function at the intervention completion point relative to controls. Conclusion This study provides strong evidence for the effectiveness of pedometer walking interventions in increasing PA levels for patients with MSDs. Our findings suggest that a combination of interventions is likely to be the most effective strategy to maximize health benefits in the short term. Further research should include larger sample sizes, and longer intervention durations are required to support the role of pedometer walking interventions as a long term intervention for management of musculoskeletal disorders.
    BMC Musculoskeletal Disorders 07/2014; 15(1):231. DOI:10.1186/1471-2474-15-231 · 1.72 Impact Factor
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    • "Consistent evidence indicates that 30 minutes of at least moderate intensity physical activity is equivalent to 3,000-4,000 steps in adults [21,22]. Further, there is consistent support for a stepping rate (i.e., cadence) of 100 steps/minute to represent the lower bound of moderate intensity walking in adults [21,23-26], also producing 3,000 steps in 30 minutes (i.e., 100 steps/min * 30 minutes). To be considered a true translation of public health guidelines, at least 3,000-4,000 steps of any goal expressed as a total daily steps/day value should be of at least moderate intensity (i.e., be ≥100 steps/minute) [27]. "
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    ABSTRACT: Pedometer-based programs have elicited increased walking behaviors associated with improvements in blood pressure in sedentary/low active postmenopausal women, a population at increased risk of cardiovascular disease. Such programs typically encourage increasing the volume of physical activity with little regard for its intensity. Recent advances in commercially available pedometer technology now permit tracking of both steps/day and time in moderate (or greater) intensity physical activity on a daily basis. It is not known whether the dual message to increase steps/day while also increasing time spent at higher intensity walking will elicit additional improvements in blood pressure relative to a message to only focus on increasing steps/day. The purpose of this paper is to present the rationale, study design, and protocols employed in WalkMore, a 3-arm 3-month blinded and randomized controlled trial (RCT) designed to compare the effects of two community pedometer-based walking interventions (reflecting these separate and combined messages) relative to a control group on blood pressure in sedentary/low active post-menopausal women, a population at increased risk of cardiovascular disease.Methods/design: 120 sedentary/low active post-menopausal women (45-74 years of age) will be randomly assigned (computer-generated) to 1 of 3 groups: A) 10,000 steps/day (with no guidance on walking intensity/speed/cadence; BASIC intervention, n = 50); B) 10,000 steps/day and at least 30 minutes in moderate intensity (i.e., a cadence of at least 100 steps/min; ENHANCED intervention, n = 50); or a Control group (n = 20). An important strength of the study is the strict control and quantification of the pedometer-based physical activity interventions. The primary outcome is systolic blood pressure. Secondary outcomes include diastolic blood pressure, anthropometric measurements, fasting blood glucose and insulin, flow mediated dilation, gait speed, and accelerometer-determined physical activity and sedentary behavior. This study can make important contributions to our understanding of the relative benefits that walking volume and/or intensity may have on blood pressure in a population at risk of cardiovascular disease.Trial registration: Record NCT01519583, January 18, 2012.
    BMC Public Health 02/2014; 14(1):168. DOI:10.1186/1471-2458-14-168 · 2.26 Impact Factor
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