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The importance of gait as the most natural physical activity in the human life style


Authors: J. Novák
Authors‘ workplace: Vedoucí: doc. MUDr. Jitka Švíglerová, Ph. D. ;  Ústav tělovýchovného lékařství LF UK v Plzni
Published in: Prakt. Lék. 2018; 98(4): 158-165
Category: Of different specialties

Overview

It appears that healthy adults can take anywhere between approximately 4,000 and 18,000 steps/day. However, not only total number of steps/day is important to evoke adaptive response, but results of controlled studies of treadmill and over-ground walking demonstrate that there is between 64–170 steps/minute. 10,000 steps/day is a reasonable target for healthy adults. It seems that 100 steps/minute represents a reasonable value (i.e. 3 METs and more) that can be useful as a recommendable level of moderate intensity walking. For subjects who obtain higher fitness level the intensity of daily physical activity must be also higher – using suitable other forms of physical activity (jogging, swimming, biking, cross-country skiing etc.). 30 minutes walking on that cadence requires a minimum of 3,000 steps.

Added to usual daily number of steps recommended equivalent of 7,000 to 11,000 steps/day could be easily accomplished. To avoid the adverse health consequences, related to everyday excess of continuous sitting it is recommended that seated-based work should be regularly broken up for 2 to 5 minutes with standing-based work, the use of sit-stand desks, or the taking of short active exercise breaks every 30 minutes.

Keywords:

gait – physical activity – lifestyle


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