What's Moderate Intensity To You?

Everybody's different. And we all have our own idea of what doctors mean when they recommend we undertake 150 minutes per week of moderate intensity exercise. That works out to 30 minutes of physical activity 5 days a week. But what about the intensity part of the equation?

Research published in the American Journal of Preventive Medicine offers some easy-to-follow guidelines. After testing 58 women and 39 men on a variable-speed treadmill, they determined that the metabolic equivalent of moderate intensity exercise was a pace of between 92 and 102 steps a minute for men, and 91 to 115 for women.

The Bigger Picture: An easy way to apply this finding is to buy a pedometer, attach it to the waistband of your workout shorts or sweats, and rack up 3000 steps in half an hour. If you're new to exercise, get your pace down by focusing on doing 1000 steps in 10 minutes, then dial in the full 30 minutes from there. As this get easier, set out over hilly courses, step up your pace and keep at it longer.
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