Fri, Feb 24, 2017 | updated 11:38 AM IST

Aerobic activity should be accumulated in bouts of at least 10 minutes

Updated: Oct 15, 2016 11:46 IST

Washington D.C. [US], Oct. 15 (ANI): A new study at Oregon State University suggests that if you are unable to achieve the target of taking 10,000 steps daily then go for smaller number but with greater intensity as it can prove to be equally beneficial for your health.

It's especially helpful if 3,000 of the steps come at a brisk pace and limiting sedentary time also plays a role in healthy readings for cholesterol and other risk factors.

Lead author of the study John Schuna said, "Some physical activity is better than none, and typically more is better than less."

"When it comes to steps, more is better than fewer, and steps at higher cadences for a significant amount of time are beneficial. A good target for healthy adults is 150 minutes per week spent at 100 or more steps per minute. And in terms of time spent sedentary, less is better - you want to spend as little time not moving as possible within reason," he added.

He analyzed data from 3,388 participants aged 20 and older in a National Health and Nutrition Examination Survey.

The research builds on earlier studies, many of which relied on self-reported estimates of activity levels, which tend to run high or accelerometer data using proprietary output measures (e.g., activity counts/minute) and also failed to take cadence - steps per minute, into account.

A cadence of 100 steps per minute or greater is widely accepted as the threshold for moderate-intensity activity in adults.

In addition to minute-by-minute step data, the researchers looked at relationships between step-defined physical activity and various cardio metabolic risk factors for the survey participants - such as waist circumference, blood pressure, fasting glucose, insulin, and cholesterol levels, as well as body mass index.

Beyond just total step counts, the research looked at daily 'peak 30-minute cadence' - the average number of steps in a participant's most vigorous 30 minutes, which weren't necessarily consecutive minutes.

To measure sedentary time, researchers used the percentage of accelerometer time per day that showed no step-based movement.

Among all survey participants, only the top quintile had a median peak cadence, 96 steps per minute - that was in line with accepted physical activity guidelines of 30 minutes a day at 100 steps per minute.

Nevertheless, analysis across all quintiles showed a strong relationship between higher cadences - walking more briskly as opposed to less briskly and favorable numbers in the cardiometabolic risk categories.

The same held true for number of steps, whether above or below the 10,000-step threshold.

And higher percentages of sedentary time were linked to less-favorable values in several risk factors.

"One of the questions has always been, what if one person with 10,000 steps per day accumulates nearly all of them in a two-hour time block, and another stretches them over 15 hours - does it matter in terms of health effects?" Schuna said.

Adding, "This is a big debate in the field, with a couple of intertwined questions. Current evidence does suggest that moderate to vigorous activity and sedentary time have a certain amount of independence from each other in terms of health effects. But if you're getting two or three hours of moderate to vigorous activity every day, even if you're relatively sedentary the rest of the time, it's hard to imagine the sedentary time would completely ameliorate or wipe out the health benefits associated with that level of activity."

A person, who averages 10,000 or more steps/day typically, accumulates at least 150 minutes a week of moderate to vigorous activity, Schuna said.

Adding, "Now there is an additional caveat regarding the manner in which physical activity is accumulated to meet current physical activity guidelines, which states that aerobic activity should be accumulated in bouts of at least 10 minutes in duration."

"If we take this into consideration, it becomes more difficult to determine whether or not someone is meeting the physical activity guidelines using step counts alone. That aside, averaging 10,000 or more steps/day puts you in the top 15 percent of adults in terms of step-defined physical activity," he further said. (ANI)

Washington D.C. [US], Feb. 24 (ANI): Parents, please take note! A study warns teenagers who self-report feeling drowsy during mid-afternoon, are 4.5 times more likely to commit violent crimes a decade and a half later.

Full Story >>

Washington D.C. [USA], Feb. 24 (ANI): A team of US researchers warn, fathers, who do cocaine at the time of conceiving a child, may be putting their son at risk of learning disabilities and memory loss.

Full Story >>

Washington D.C. [USA], Feb. 24 (ANI): Waring for all the sea food lovers! Consuming fish, rich in mercury may double the risk of developing motor neurone disease.

Full Story >>

New Delhi [India], Feb. 23 (ANI): A two- day annual fest "POLITIA" was organised by political science department of Shyama Prasad Mukherjee college for Women, University of Delhi, on February 20 and 21.

Full Story >>

Washington D.C. [USA], Feb. 23 (ANI): The implementation of state laws for legalising same-sex marriage can significantly reduce the rate of suicide attempts among teenagers, reveals a study.

Full Story >>

Washington D.C. [USA], Feb. 22 (ANI): Beware to-be mothers! Listeria, a common food-borne bacterium, may pose a greater risk of miscarriage in the early stages of pregnancy than appreciated, warns a study.

Full Story >>

New Delhi [India], Feb. 22 (ANI): Theatre is poetry! It's an amalgamation of music, dance and body language which takes the process of emoting to its peak. With the boom of visual digital media, theater had taken a backseat in terms of popularity.

Full Story >>

New Delhi [India], Feb. 22 (ANI): In the day and age of months, sometimes years being spent planning the perfect wedding, reality is often a rude shock when the wedding is over and the marriage begins! This is because no one thinks of asking the questions that really matter!

Full Story >>

London [UK], Feb. 21 (ANI): Looks like Yo-Yo diet is not that bad!

Full Story >>

New Delhi [India], Feb. 21 (ANI): As exams are just around the corner, many students would need to declutter their rooms and organise them in a better way so that they can focus only on their studies without getting distracted due to unmanaged stuff surrounding them.

Full Story >>

New Delhi [India], Feb 20 (ANI): After successful openings at their existing restaurants in Saket, Pacific Mall and Mall of India (Noida), Carl's Jr.®, the iconic American burger chain is now bringing its bigger and better California-style burgers to a prime location on the Gold Course Road, OHC (One Horizon Centre), Gurugram.

Full Story >>

New Delhi [India], Feb. 20 (ANI): When every issue these days can be resolved with the help of your mobile phone, why can't parenting be too?

Full Story >>

Washington D.C. [USA], Feb. 19 (ANI): In first of its kind, Broadcast Wearables has come up with a smart fitness t-shirt that can be used for navigation and keep an account of the steps you take, calories burnt and floors climbed.

Full Story >>

New Delhi (India), Feb. 19 (ANI): Referred as India's first original independent music startup, 'Friday Night Originals' has started with a vision to make original and independent music accessible to everyone.

Full Story >>

New Delhi [India], Feb.19 (ANI): The Embassy of Germany, the German School and the Indo-German Chamber of Commerce (IGCC) will jointly host a two-day German Springfest at the German House here on February 25 and 26 this year.

Full Story >>

New Delhi [India], Feb 19 (ANI): Red Mango is launching a new dimension to healthy eating by introducing its new line of food called "ACTIVE FOOD" with an entire variety of value meals packed with natural ingredients made fresh at the cafes.

Full Story >>

Washington D.C. [USA], Feb. 19 (ANI): A team of US researchers finds that youth involved in drug dealing, alcohol use disorder and gang membership have higher mortality rates, especially from homicide by firearm.

Full Story >>

Women Safety Week - Men take a Stand

Updated: Feb 18, 2017 14:06 IST

New Delhi [India], Feb. 18 (ANI): Prior to International Women's Day on March 8, a 'Women Safety Week', from February 19-24, is being organized by NGO SLAP (Street Level Awareness Program) and Priceless Possessions in Delhi and Agra, where men are taking a lead to raise a voice for gender equality & women safety.

Full Story >>

New Delhi [India], Feb. 18 (ANI): Keeping the nerve of the city in mind- mixture of whole India- now get one stop store in the national capital, to cater to all your needs of fashion and design.

Full Story >>

By Somdatta Saha

Full Story >>