Cadence (steps/min) and relative intensity in 61 to 85-year-olds: the CADENCE-Adults study
This study provides applicable evidence to support using cadence thresholds to prescribe and measure relatively-defined moderate and vigorous intensity walking in adults aged 61-85, which has relevance for gerontology research, geriatric clinical practice, and health promotion efforts targeting older populations.
College of Health researcher(s)
College unit(s)
Highlights
- A heuristic cadence threshold of ≥105 steps/min was identified as a useful indicator of relatively-defined moderate intensity walking in adults aged 61-85 years. This provides a practical, evidence-based target cadence for prescribing and measuring moderate intensity walking in older adults.
- Heuristic cadence thresholds of ≥115 steps/min (greater sensitivity) or ≥120 steps/min (greater specificity) were identified for relatively-defined vigorous intensity walking in this age group. These two thresholds can be used depending on the goals - the lower threshold is more inclusive for interventions while the higher is more stringent for research.
- These findings extend previous research on cadence-intensity relationships across the adult lifespan and different definitions of intensity. They provide evidence-based heuristic cadence thresholds specifically for older adults.
- The moderate and vigorous intensity cadence thresholds identified can be applied to physical activity interventions, public health guidelines, clinical exercise prescriptions, and personal training targets to enable older adults to achieve desired physiological responses and health benefits.
- Using steps/min is a practical way to prescribe and monitor walking intensity in older adults, especially with the ubiquity of step-counting wearable technologies. The heuristic thresholds provide accessible targets without requiring heart rate or perceived exertion measures.
Abstract
Background
We previously demonstrated that a heuristic (i.e., evidence-based, rounded yet practical) cadence threshold of ≥ 100 steps/min was associated with absolutely-defined moderate intensity physical activity (i.e., ≥ 3 metabolic equivalents [METs]) in older adults 61–85 years of age. Although it was difficult to ascertain achievement of absolutely-defined vigorous (6 METs) intensity, ≥ 130 steps/min was identified as a defensible threshold for this population. However, little evidence exists regarding cadence thresholds and relatively-defined moderate intensity indicators, including ≥ 64% heart rate [HR] maximum [HRmax = 220-age], ≥ 40% HR reserve [HRR = HRmax-HRresting], and ≥ 12 Borg Scale Rating of Perceived Exertion [RPE]; or vigorous intensity indicators including ≥ 77%HRmax, ≥ 60%HRR, and ≥ 14 RPE.
Purpose
To analyze the relationship between cadence and relatively-defined physical activity intensity and identify relatively-defined moderate and vigorous heuristic cadence thresholds for older adults 61–85 years of age.
Methods
Ninety-seven ostensibly healthy adults (72.7 ± 6.9 years; 49.5% women) completed up to nine 5-min treadmill walking bouts beginning at 0.5 mph (0.8 km/h) and progressing by 0.5 mph speed increments (with 2-min rest between bouts). Directly-observed (and video-recorded) steps were hand-counted, HR was measured using a chest-strapped monitor, and in the final minute of each bout, participants self-reported RPE. Segmented mixed model regression and Receiver Operating Characteristic (ROC) curve analyses identified optimal cadence thresholds associated with relatively-defined moderate (≥ 64%HRmax, ≥ 40%HRR, and ≥ 12 RPE) and vigorous (≥ 77%HRmax, ≥ 60%HRR, and ≥ 14 RPE) intensities. A compromise between the two analytical methods, including Youden’s Index (a sum of sensitivity and specificity), positive and negative predictive values, and overall accuracy, yielded final heuristic cadences.
Results
Across all relatively-defined moderate intensity indicators, segmented regression models and ROC curve analyses identified optimal cadence thresholds ranging from 105.9 to 112.8 steps/min and 102.0-104.3 steps/min, respectively. Comparable values for vigorous intensity indicators ranged between126.1-132.1 steps/min and 106.7–116.0 steps/min, respectively. Regardless of the relatively-defined intensity indicator, the overall best heuristic cadence threshold aligned with moderate intensity was ≥ 105 steps/min. Vigorous intensity varied between ≥ 115 (greater sensitivity) or ≥ 120 (greater specificity) steps/min.
Conclusions
Heuristic cadence thresholds align with relatively-defined intensity indicators and can be useful for studying and prescribing older adults’ physiological response to, and/or perceived experience of, ambulatory physical activity.
Trial registration
Clinicaltrials.gov NCT02650258. Registered 24 December 2015.
Frequently Asked Questions: Walking Speed and Exercise Intensity for Older Adults
What was the main goal of this research study?
The primary goal of the study was to identify the walking cadence (steps per minute) that corresponds to moderate and vigorous exercise intensity for adults between the ages of 61 and 85.
Who participated in this study?
The study included 97 ostensibly healthy adults between the ages of 61 and 85, with a balanced representation of men and women. Participants were non-smokers and did not have diagnosed cardiovascular disease or other conditions that would alter heart rate response to exercise.
According to the study, what is the recommended walking speed for moderate intensity exercise?
The study identified a practical threshold of ≥ 105 steps per minute as a useful indicator of moderate intensity walking for adults aged 61-85. Think of 105 steps per minute as the entry point into the moderate intensity zone. The full range for moderate intensity walking was found to be about 105 to 114 steps per minute.
What is the recommended walking speed for vigorous intensity exercise?
The study identified two different thresholds for achieving vigorous intensity, depending on the goal:
- ≥ 115 steps per minute
- ≥ 120 steps per minute
Why are there two different recommendations for vigorous intensity?
The two recommendations serve different purposes, depending on whether the goal is to be more inclusive or more precise.
- ≥ 115 steps per minute is a more sensitive and inclusive threshold. This means it casts a wider net, making it a good motivational target for public health campaigns aiming to get more people active at a higher level.
- ≥ 120 steps per minute is a more specific and exclusive threshold. This means it sets a higher bar, which is useful for researchers who need to be certain that participants are truly in the vigorous zone.
What do you mean by "relative intensity"?
"Relative intensity" measures how hard your body is working based on your own personal fitness level and capacity. It's not a one-size-fits-all number. In this study, it was measured using:
- A percentage of an individual's maximum heart rate (%HRmax) or heart rate reserve (%HRR).
- A person's self-reported Rate of Perceived Exertion (RPE), which is a subjective scale of how hard the exercise feels.
The key benefit of relative intensity is that it offers a more personalized measure of effort, making it ideal for creating an exercise plan that's both safe and effective for you. This is different from "absolute intensity," a standardized measure (like Metabolic Equivalents, or METs) that doesn't account for individual differences.
I've heard that 100 steps per minute is a good target. How do these new findings relate to that?
The previous recommendation of ≥ 100 steps per minute corresponds to moderate intensity that is defined in absolute terms (specifically, 3 METs).
This study's finding of ≥ 105 steps per minute is a slightly higher threshold because it is based on relative intensity, which reflects an individual's actual physiological response and perceived effort. In short, the 100 steps/min target is a great population-level guideline, while this new 105 steps/min target is a more precise tool for tailoring a walking program to your personal fitness level.
How did the researchers determine these walking speeds?
Participants walked on a treadmill for a series of five-minute sessions, with the speed increasing slightly each time, starting from a very slow pace and getting progressively faster. During each session, researchers:
- Counted their steps directly and with video recording to calculate their precise cadence (steps per minute).
- Monitored their heart rate using a chest strap monitor.
- Asked them to report their level of effort using the standardized Borg Scale for Rating of Perceived Exertion (RPE).
Why is this research important for older adults?
Walking is one of the most accessible, practical, and popular forms of physical activity for older adults. These findings are important because they provide simple, evidence-based targets (steps per minute) that people can easily track with wearable devices or by counting. This allows older adults, as well as healthcare providers, to set clear goals for walking workouts, ensuring the activity is intense enough to yield significant health benefits.
What is the single most important takeaway from this study?
For adults between the ages of 61 and 85, walking at a pace of 105 steps per minute or more is a practical and effective way to ensure they are exercising at a moderate intensity level. This simple, science-backed number empowers you to turn your daily walk into a powerful tool for your long-term health, without needing any complicated equipment.