Q. I walk for 30 minutes each day, but I don’t know whether it’s considered “moderate intensity.” Is there an easy way to tell?
A. Yes, there are a few ways to tell. New research conducted at the University of California, San Diego, defines “moderate intensity” as 100 steps per minute. An easy way to count this is to listen to (or hum) the song “Stayin’ Alive” by the Bee Gees as you walk—the song’s tempo is 100 beats per minute.
Of course, you can also simply apply the “talk test.” With this approach, you should be able to hold a conversation without having to stop for a breath between sentences. In general, you want to walk at the speed you would if you were late for a meeting or walking to catch a bus. At least 150 minutes of moderate-intensity aerobic exercise per week is recommended to keep your heart healthy.
Source: Simon Marshall, PhD, associate professor, department of family and preventive medicine, University of California, San Diego.