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Study Shows Moderate Intensity Walking Means 100 Steps per Minute


3000 Steps in 30 Minutes 5 Times a Week

San Diego, CA – The benefits of moderate physical activity to general health and well-being are well known. It is recommended that people engage in 150 minutes per week of moderate intensity physical activity, equivalent to 30 minutes each day 5 times a week. Although pedometers are widely used as a physical activity monitoring tool, they are unable to measure activity intensity. Researchers have determined that a rate of at least 100 steps per minute achieves moderate intensity activity. Therefore a simple pedometer-based recommendation of 3000 steps in 30 minutes can get people started on a meaningful exercise program. The study is published in the May 2009 issue of the American Journal of Preventive Medicine.

While being monitored for oxygen uptake during walking on a treadmill, 58 woman and 39 men completed 4 6-minute sessions at different treadmill speeds between 65 and 110 meters per minute. All wore pedometers and their heart rates were recorded. Using 3 METs, or metabolic equivalents, as the minimum level of oxygen demand which approximates moderate exercise, participants were monitored to determine whether they had reached the moderate-exercise level at a given treadmill speed. From these data, the researchers found that for men, step counts associated with walking at 3 METs were between 92 and 102 steps per minute. For women, the range was between 91 and 115 steps per minute.

Although a main finding of this study is that considerable error exists when using pedometer step counts to measure METs during treadmill walking, with only 50%–60% of individuals correctly classified as walking at moderate intensity using step rate alone, the authors suggest that the pedometer can be used as a simple technique for anyone trying to meet exercise guidelines.

Lead investigator Simon J. Marshall, PhD, School of Exercise and Nutritional Sciences, San Diego State University, states, “We believe that these data support a general recommendation of walking at more than 100 steps per minute on level terrain to meet the minimum of the moderate-intensity guideline. 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. Individuals can monitor their progress using a simple pedometer and a wristwatch. The use of a single and simple pedometer-based guideline that is easy both to remember and measure may be more effective in a health communication strategy than the promotion of multiple guidelines and, therefore, messages.”

The research was funded by an SIP research grant from the Centers for Disease Control and Prevention to the San Diego Prevention Research Center.

The article is “Translating Physical Activity Recommendations into a Pedometer-Based Step Goal: 3000 Steps in 30 Minutes” by Simon J. Marshall, PhD, Susan S. Levy, PhD, Catrine E. Tudor-Locke, PhD, Fred W. Kolkhorst, PhD, Karen M. Wooten, MA, Ming Ji, PhD, Caroline A. Macera, PhD, and Barbara E. Ainsworth, PhD. It appears in the American Journal of Preventive Medicine, Volume 36, Issue 5 (May 2009) published by Elsevier.

Full text of the article is available upon request; contact to obtain copies. To schedule an interview, please contact the media relations department at San Diego State University at 619 594-5204 or

About the American Journal of Preventive Medicine
The American Journal of Preventive Medicine is the official journal of The American College of Preventive Medicine and the Association for Prevention Teaching and Research. It publishes articles in the areas of prevention research, teaching, practice and policy. Original research is published on interventions aimed at the prevention of chronic and acute disease and the promotion of individual and community health. The journal features papers that address the primary and secondary prevention of important clinical, behavioral and public health issues such as injury and violence, infectious disease, women’s health, smoking, sedentary behaviors and physical activity, nutrition, diabetes, obesity, and alcohol and drug abuse. Papers also address educational initiatives aimed at improving the ability of health professionals to provide effective clinical prevention and public health services. The journal also publishes official policy statements from the two co-sponsoring organizations, health services research pertinent to prevention and public health, review articles, media reviews, and editorials.

The American Journal of Preventive Medicine is ranked 13th out of 100 Public, Environmental & Occupational Health titles and 17th out of 100 General and Internal Medicine titles according to the 2007 Journal Citation Reports© published by Thomson Reuters.

About Elsevier
Elsevier is a world-leading publisher of scientific, technical and medical information products and services. Working in partnership with the global science and health communities, Elsevier’s 7,000 employees in over 70 offices worldwide publish more than 2,000 journals and 1,900 new books per year, in addition to offering a suite of innovative electronic products, such as ScienceDirect, MD Consult, Scopus, bibliographic databases, and online reference works.

Elsevier is a global business headquartered in Amsterdam, The Netherlands and has offices worldwide. Elsevier is part of Reed Elsevier Group plc, a world-leading publisher and information provider. Operating in the science and medical, legal, education and business-to-business sectors, Reed Elsevier provides high-quality and flexible information solutions to users, with increasing emphasis on the Internet as a means of delivery. Reed Elsevier’s ticker symbols are REN (Euronext Amsterdam), REL (London Stock Exchange), RUK and ENL (New York Stock Exchange).


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