What's Considered Moderate Intensity?

Experts say we should perform 150 minutes of moderate intensity physical activity per week of, which translates to 30 minutes a day, five days a week. But what exactly constitutes moderate intensity? If you’re walking, it’s 100 steps per minute--at least according to a new study.

That means completing 3,000 steps in 30 minutes five times a week. If you want to keep tabs on your activity level, you can use a pedometer to help you meet the exercise guidelines.

If you’re just staring out and can’t keep up the pace for the duration, you can break up a 30-minute walking sessions into smaller ones.

"Because health benefits can be achieved with bouts of exercise lasting at least 10 minutes, a useful starting point is to try and accumulate 1000 steps in 10 minutes, before building up to 3000 steps in 30 minutes," explained the study’s lead author, Dr. Simon J. Marshall of San Diego State University’s School of Exercise and Nutritional Sciences.

The study was published in the May 2009 issue of the American Journal of Preventive Medicine.

Why does this matter to you? If you include brisk walks in your weekly exercise regimen, make sure you’re walking at least 100 steps per minute! Investing in a pedometer is a low-cost way to ensure you are getting the most out of your walks.