As expected, those who did more moderate to vigorous exercise took more steps, were less sedentary between the two test periods, and showed marked improvements in their CRF. This result was largely independent of the individual’s age, sex, weight, risk of heart disease, and activity level at the previous assessment.
Moderate to vigorous exercise (such as brisk walking, running, or cycling) was the most effective way to improve fitness. To get a fundamental change in fitness level with just one minute of moderate to vigorous exercise, a person would have to walk for three minutes or spend about 15 minutes less being sedentary (see “Walking, jogging, running: how fast?”).
Those with higher-than-normal exercise or daily steps had higher-than-average CVRF, regardless of their time in sedentary positions. This suggests that being more active counteracts the adverse effects of sitting too long. But it’s still a good idea to avoid being sedentary for extended periods, Dr. Skali says.
Walking, jogging, running: how fast?
The CDC defines moderate-intensity walking as a pace between 3.5 and 6 km/h (2.5 and 4 mph). Your intensity level depends on your fitness level. If you exercise regularly and are in good shape, the moderate intensity may mean walking four miles per hour or one mile in 15 minutes. If you are less fit, moderate intensity is closer to the lower end of the range.
According to one study, for most adults, walking at a pace of about 100 steps per minute (equivalent to 2 miles per hour) is considered brisk walking. For vigorous-intensity activity, you must take at least 130 steps per minute (at just over 6 km/h, it is considered running). Running is often defined as a speed of 10 km/h or more.
