Physical activity guidelines from around the world are typically expressed in terms of frequency, duration, and intensity parameters. Objective monitoring using pedometers and accelerometers offers a new opportunity to measure and communicate physical activity in terms of steps/day. Various step-based versions or translations of physical activity guidelines are emerging, reflecting public interest in such guidance. However, there appears to be a wide discrepancy in the exact values that are being communicated. It makes sense that step-based recommendations should be harmonious with existing evidence-based public health guidelines that recognize that "some physical activity is better than none" while maintaining a focus on time spent in moderate-to-vigorous physical activity (MVPA). Thus, the purpose of this review was to update our existing knowledge of "How many steps/day are enough?", and to inform step-based recommendations consistent with current physical activity guidelines. Normative data indicate that healthy adults typically take between 4,000 and 18,000 steps/day, and that 10,000 steps/day is reasonable for this population, although there are notable "low active populations." Interventions demonstrate incremental increases on the order of 2,000-2,500 steps/day. The results of seven different controlled studies demonstrate that there is a strong relationship between cadence and intensity. Further, despite some inter-individual variation, 100 steps/minute represents a reasonable floor value indicative of moderate intensity walking. Multiplying this cadence by 30 minutes (i.e., typical of a daily recommendation) produces a minimum of 3,000 steps that is best used as a heuristic (i.e., guiding) value, but these steps must be taken over and above habitual activity levels to be a true expression of free-living steps/day that also includes recommendations for minimal amounts of time in MVPA. Computed steps/day translations of time in MVPA that also include estimates of habitual activity levels equate to 7,100 to 11,000 steps/day. A direct estimate of minimal amounts of MVPA accumulated in the course of objectively monitored free-living behaviour is 7,000-8,000 steps/day. A scale that spans a wide range of incremental increases in steps/day and is congruent with public health recognition that "some physical activity is better than none," yet still incorporates step-based translations of recommended amounts of time in MVPA may be useful in research and practice. The full range of users (researchers to practitioners to the general public) of objective monitoring instruments that provide step-based outputs require good reference data and evidence-based recommendations to be able to design effective health messages congruent with public health physical activity guidelines, guide behaviour change, and ultimately measure, track, and interpret steps/day.

/pdf/how-many-steps-day-are-enough-for-adults-2nie89hf0t.pdf

How many steps/day are enough? for adults

Step counting (using pedometers or accelerometers) is widely accepted by researchers, practitioners, and the general public. Given the mounting evidence of the link between low steps/day and time s...

A step-defined sedentary lifestyle index: <5000 steps/day

Background
Physical activity is critical for the management of knee osteoarthritis, and the spouse may play a role in encouraging or discouraging physical activity.

/pdf/daily-spousal-influence-on-physical-activity-in-knee-ki6a56ua30.pdf

Daily Spousal Influence on Physical Activity in Knee Osteoarthritis

Lack of physical activity is associated with an increase in the prevalence of overweight and obesity. Preventing excessive weight gain is a public health priority. The aim of this study was to analyze the relationship between body composition and the level of physical activity in 56–73 year old women. We divided the sample into individual subgroups according to recommendations concerning moderate physical activity and the number of steps made on average per day. Body composition was measured by means of multifrequency bioelectrical impedance analysis (InBody 720) and the accelerometer ActiGraph GT1M was used to monitor physical activity. The BMI mean values were in the zone of overweight in all the measured subgroups with the exception of the women who met the recommendation relating to average steps made per day, where the BMI mean value (24.93 kg/m 2 ) was within the zone of normal range. The positive eff ect of physical activity was shown especially in the changes of body fat amount. The absolute and relative body fat proportion and the BFMI was higher ( p 0.90). The average values of visceral fat were above the safe limit (100 cm 2 ) in all measured subgroups, however, its proportion was signifi cantly lower ( p < .05) in the active women. Based on the analysis of basic body parts it was found out that the proportion of soft lean mass in the right and left upper limb and on the trunk is higher ( p < .05; p < .01) in active women than in inactive women. The above mentioned results support the assertion of the positive eff ect of physical activity on human health. Regarding the body composition, physical activity results in a reduction of body fat, excessive levels of which cause a great deal of public health problems worldwide.

/pdf/the-evaluation-of-body-composition-in-relation-to-physical-2jvd5107oi.pdf

The evaluation of body composition in relation to physical activity in 56-73 year old women: A pilot study

Physical activity is an important physiological variable impacting on a number of systems in the body. In rodents and several species of domestic animals, levels of physical activity have been repo...

Physical activity of adult female rhesus monkeys (Macaca mulatta) across the menstrual cycle

Relationship of Daily Steps with Age, BMI, Physical Activity, and Perceived Health in Middle-Aged and Older Adults: 1853

Effects of Caffeine and Carbohydrate Ingestion on Physical/Mental Functions During Team Sports Exercise: 731

The relationship between average daily step counts and age, body mass index (BMI), self-reported physical activity (PA) level, and perceived health was determined in 85 middle-aged and older adults who wore a pedometer for 7 consecutive days. Average daily steps were significantly (p < .05) correlated with BMI (r = -.26), age (r = -.44) and perceived health (r = .53) but not with self-reported PA level (r = .19). The adjusted percentage of participants classified as meeting the PA recommendation in < 5,000, 5,001—9,999, and ≥ 10,000 steps/day categories ranged from 53 to 61%. These findings support previous evidence in younger populations suggesting that the recommended minimal level of health-related PA may be achieved despite not accumulating 10,000 steps/day.

Daily steps in midlife and older adults: relationship with demographic, self-rated health, and self-reported physical activity.

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Relationship of Daily Steps with Age, BMI, Physical Activity, and Perceived Health in Middle-Aged and Older Adults: 1853

Effects of Caffeine and Carbohydrate Ingestion on Physical/Mental Functions During Team Sports Exercise: 731

Daily steps in midlife and older adults: relationship with demographic, self-rated health, and self-reported physical activity.