Moderate physical activity is best to maintain your energy and health, what does this mean for the average healthy person?
Moderate-intensity physical activity totaling a minimum of 150 minutes per week is the “current nationally recognized standard for physical activity.”
What is moderate activity?
San Diego State University researcher Simon Marshall and his colleagues recruited 97 women and men to define the range for moderate activity. Each volunteer walked on a treadmill four times at four different speeds—from 2.4 miles per hour to 4.1—while a machine measured the amount of energy he or she was expending. The volunteers also wore pedometers to count their steps.
Walking at a speed of at least 100 steps per minute fulfilled the lower limit of moderate-intensity exercise according to American Journal of Preventive Medicine, May 2009 issue.
You can use a pedometer, a watch, a notebook, and a pencil to find out how to pace yourself while walking to achieve the 100+ steps per minute.
For an even more accurate individual estimate, walk for five minutes, and divide the number of steps you took by five.”
Lusk says women walkers who picked up the pace and walked briskly had a lot better chance of holding off the weight gain that typically comes as women get older. Not so for other walkers:
“The women tended to gain more than 5 percent of their baseline body weight if they slow-walked.” (6 seconds)
For bikers, as little as five minutes more a day helped with weight control.
The study in Archives of Internal Medicine was supported by the National Institutes of Health