Activity "intense" or "moderate"? Here's how to know how fast you are walking

Walking about 100 steps per minute corresponds to "moderate" physical activity, while doing 130 strides at the same time causes "intense" activity. This is crucial for following the recommendations on physical activity.

150 minutes of "moderate" exercise or 75 minutes of "intense" exercise per week. While the physical activity guidelines are clear, they are not easy to apply because they are difficult to measure on a daily basis. Aware of this problem, researchers at the University of Massachusetts have just solved it.

100 steps per minute

Catrine Tudor-Locke, Elroy Aguiar and Scott Ducharme have calculated that walking about 100 steps per minute corresponds to "moderate" physical activity, while doing 130 strides at the same time causes "intense" activity. To situate oneself, it is enough to count once the number of steps made in sixty seconds, and to adapt according to the result the time of physical activity to be performed every week.

"This research establishes a very practical method for measuring the intensity of walking and is rigorously validated by science," says Catrine Tudor-Locke. 80 men and women, aged 21 to 40, participated in the trial. The natural walking rhythm of 90% of the cohort was "intense". "If you tell people to walk at their normal speed, they will probably walk more than 100 steps per minute," the authors note.

Walking, even a little bit

If these goals seem difficult to achieve, know that walking, even a little, is anyway good for your health. A recent study has thus calculated that a simple increase of 1% in the number of public transport within a territory is associated with an obesity rate of 0.473% on the same surface.
"Moving more and sitting less will benefit almost everyone, and people who do the least physical activity benefit the most from its increase, even if it is of low intensity," say the experts in public health. "Even short episodes of physical activity in small amounts are beneficial," they conclude.

33% of French people have an insufficient level of activity

In the United States, only 26% of men, 19% of women and 20% of teenagers are physically active enough. There, one-tenth of premature deaths are associated with a lack of exercise.

In France, 43% of adults achieve a level of physical activity that meets international recommendations, 24% have a moderate level of activity (the equivalent of at least 30 minutes of walking a day) and 33% have a level of activity. insufficient activity. Men are more active than women, regardless of age. The proportion of people who are sedentary (more than four hours sitting or lying down outside sleep time) is 40% *.