Adherence
For healthy adults aged 21–40, a walking cadence of 100 steps/min serves as a valid heuristic threshold for moderate intensity (3 METs), and 130 steps/min serves as a valid threshold for vigorous intensity (6 METs).
To hit moderate exercise intensity, aim for 100 steps per minute. To hit vigorous intensity, aim for 130 steps per minute. You can track this using most pedometers or smartwatches that display step cadence. This is a simple, objective way to ensure your walking meets public health guidelines for intensity without needing complex heart rate monitoring.
Heuristic values were set at 100 steps/min (PPV of 91.4%), and 130 steps/min (PPV of 70.7%), respectively. Cadence thresholds of 100 and 130 steps/min can serve as reasonable heuristic thresholds in 21–40 year olds representative of absolutely-defined moderate and vigorous ambulatory intensity, respectively.
Why this rating
Laboratory-based cross-sectional study with a balanced sex-and-age sample (n=76) and direct metabolic measurement (indirect calorimeter), though limited to one age bracket.
Source
Walking cadence (steps/min) and intensity in 21–40 year olds: CADENCE-adults
Catrine Tudor‐Locke et al. · International Journal of Behavioral Nutrition and Physical Activity · 2019
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