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Get the most out of your 10K steps by following these scientists’ advice
Cadence isnt a word many of us use in general conversation or come across in the things we read. But when it comes to maximizing the benefits you get from hitting your target daily step count, its important.
Weve previously written about how step count targets, whether theyre 10,000 steps daily, 100,000 weekly, or something else entirely, are arbitrary. The optimal dose for your physical health according to one study is between 7,000 and 9,000, but for some people, doing anything like those numbers could be disastrous for their health. Todays news is that cadence could be just as important as count.
How fast is fast enough for your daily walk?
The word cadence means a few things: a modulation of the voice; a sequence of chords that make up the end of a musical phrase; and& steps per minute.
Generally speaking, the more steps per minute you do on your daily walk, the more intense your walking workout is. This means a simple walk can serve multiple purposes. It can be a relaxing, leisurely stroll that barely raises your heart rate, or it can qualify as moderate physical activity, raising your heart rate to two-thirds its maximum.
Leisurely strolls are well and good, and no doubt good for physical and mental health. But to get the maximum health benefits from physical activity, you need to raise your heart rate. Since cadence more or less matches intensity, this means upping your step rate.
Comparing previous studies to work out how fast, in terms of cadence, is enough to qualify a walk for public health recommendations, researchers in the US and UK concluded that doing anything over 100 steps per minute produces significant health benefits.
Thats a little under two steps a second. So, it means walking at a reasonable clip.
How to work out your step cadence
Knowing your step cadence is useful for runners because each body has an optimum cadence for running efficiency. This depends on height, weight, and other factors. Understanding your cadence can help you maintain energy for longer periods and increase your speed.
But it is also useful for walkers to understand what kind of benefits they can get from their daily or weekly wander.
Note, however, that in terms of establishing the intensity of your walking workout (walkout?), step cadence is a correlate for intensity. A better measure of intensity is heart rate, so if you find it easier to measure that, for example by using a Fitbit or smartwatch, you might as well do that.
To calculate your step cadence, whether youre walking or running, count the number of times your left foot hits the ground in 60 seconds. You might find this easier than counting every step. Use a watch or your phone to time yourself. Multiply this number by two to get the total number of steps you take in a minute.
If you’re managing 100 or more steps per minute, you’re hitting that sweet spot where a stroll becomes a workout. Well done!
