Introduction
Obesity remains a pressing global health challenge, with rising rates of overweight and obesity contributing to increased risk for non-communicable diseases. In Taiwan, obesity among young adults calls for targeted strategies to promote physical activity. Recent research suggests that cadence—the rate of steps per minute—can reliably predict walking intensity (measured in METs). However, cadence thresholds for MVPA (moderate-to-vigorous physical activity) may differ by population, body composition, and sex. This article summarizes new findings on individualized MVPA cadence thresholds for obese young adults in Taiwan and discusses how these thresholds can inform personalized exercise prescriptions and practical self-monitoring.
Why cadence matters for obesity and exercise prescription
Cadence is a simple, measurable proxy for exercise intensity during walking. For many adults, a cadence around 100 steps/min has been proposed as a general target for MVPA (3 METs), but this baseline often underestimates true intensity for specific groups, especially those with obesity or distinct anthropometrics. In obese young adults, gait efficiency, stride length, and energy expenditure per step can alter the cadence–MET relationship. Tailoring cadence thresholds to this population helps avoid underestimating activity intensity and supports more effective physical activity guidance.
What the Taiwanese study found
The study recruited 48 obese, non-exercising young adults (BMI ≥ 27 kg/m²) in Taiwan and used an incremental treadmill protocol to establish individualized cadence–MET relationships. METs were derived from oxygen consumption, and cadence was measured via video analysis. The key outcomes include sex-specific cadence thresholds for three intensity benchmarks: MPA (3 METs), MPAyoung (4.8 METs), and VPA (6 METs).
Individualized cadence thresholds by sex
- Moderate intensity (3 METs): approximately 114 steps/min for males and 115 steps/min for females.
- Moderate-to-vigorous intensity for young adults (4.8 METs): 118–119 steps/min for males and 124–125 steps/min for females.
- Vigorous intensity (6 METs): 123–124 steps/min for males and 130–131 steps/min for females.
Overall, females showed higher cadences at several speeds, likely due to shorter average stride length. The relationship between cadence and METs remained strong (r ≈ 0.73) for both sexes, though body composition, especially body fat percentage, influenced the 3 METs cadence in males. Notably, the models demonstrated good discrimination (AUC 0.82–0.89) for classifying activity intensity, with high accuracy in excluding individuals who did not reach the target METs.
Practical implications and self-monitoring
For obese young adults in Taiwan, adopting these thresholds can help tailor walking programs to achieve recommended activity levels. A pragmatic takeaway is to aim for a cadence of at least 114 steps/min to reach at least 3 METs, with higher targets to ensure 4.8 METs or 6 METs, particularly for females who may require a slightly higher cadence to reach MVPA.
Simple self-monitoring methods include counting steps for 10 seconds and multiplying by six to estimate cadence, or setting session goals in step counts over 10- or 30-minute intervals. For example, obese young males might target around 3,570 steps in 30 minutes to reach 4.8 METs, while females might aim for about 3,930 steps in 30 minutes for the same intensity. These targets offer accessible markers for health promotion interventions and can be adapted to individual progress and comfort.
Limitations and considerations
The thresholds were derived from a controlled, level-treadmill environment with a homogeneous sample. Generalization to overground walking, free-living conditions, or individuals with comorbidities should be approached with caution. Leg length and more diverse body composition measures were not fully explored, suggesting avenues for future research. Clinicians should consider sex, body fat, and other anthropometrics when applying cadence-based guidelines.
Conclusion
This study provides the first evidence of sex-specific MVPA cadence thresholds for obese young adults in Taiwan, offering actionable targets to improve the accuracy of intensity prescriptions during walking. By recognizing obesity-related gait patterns and body composition effects, practitioners can better tailor physical activity recommendations, helping to promote sustainable improvements in health outcomes for this population.
