It’s fair to say that attempting to achieve 10,000 steps every day is an unrealistic goal in truth. Along with the fact that it’s daunting, it also doesn’t take into account ‘intensity’, in which according to Australian government’s guidelines is quite essential.

Current guidelines advise us to get at least 150 minutes of “moderate intensity” physical activity per week, or 75 minutes of “vigorous intensity” activity. Our issue is classifying what ‘moderate-intensity’is.

A new study published in the International Journal of Behavioural Nutrition and Physical Activity explains that what we should be aiming for is to walk at a pace of about 100 steps per minute to reach “moderate intensity”. If you’re struggling to imagine what that looks like, think 25 steps in 15-seconds. It’s a brisk, purposeful walk. If you up that to 130 steps per minute, it will lift you into the “vigorous intensity” zone.

So here is the break down… if you walk at 100 steps per minute for 30 minutes a day, five days a week, you’ll tick off your “moderate intensity” fitness goal.


Want to know more?

If you want more information or would like to book for a FREE full body assessment with one of our Physiotherapists or Exercise Physiologists, call us on 9857 0644 or email us at

Author: Michael Dermansky

Michael has now been working in physiotherapy for over 20 years, since graduating from Melbourne University in 1998 and is even more passionate about getting the best outcomes for clients than he was then. Michael is always studying and looking for new and innovative ways to improve the service at MD Health, including and not limited to the ideas from the fitness industry and great customer service companies. In his spare moments, he loves spending time with his two children, Sebastian and Alexander and hopefully taking them skiing more and more often.

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