Abstract
It appears that healthy adults can také anywhere between approximately 4000 and 18 000 steps/day. However not only total number of steps/day is important to evoke adaptive response, but results of controlled studies of treadmill and over ground walking demonstrate that there is between 64-170 steps/minute. 10 000 steps/day is a reasonable target for healthy adults.
It seems that 100 steps/minute represents a reasonable value (i.e. 3 METs and more)that can be useful as a recommendable level of moderate intensity walking. For subjects who obtain higher fitness level the intensity of daily physical aktivity must be also higher - using suitable other forms of physical aktivity (jogging, swimming, biking, cross-country skiing etc.) 30 minutes walking on that cadence requires a minimum of 3,000 steps.
Added to usual daily number of steps recommended equivalent of 7,000 to 11,000 steps/day could be easily accomplished. To avoid the adverse health consequences, related to everyday excess of continuous siting it is recommended that seated-based work should be regularly broken up for 2 to 5 minutes with standing-based work, the use of sit-stand desks, or the taking of short active exercise breaks every 30 minutes.