Introduction
Obesity remains a pressing global health challenge linked to non-communicable diseases and adverse outcomes in infectious disease outbreaks like COVID-19. In Taiwan, obesity among young adults requires targeted strategies to promote physical activity (PA) effectively. Recent work suggests that cadence—the pace of steps per minute—can predict PA intensity (measured in METs) and that personalized cadence thresholds may be more accurate than universal benchmarks, especially in populations with obesity.
Why Cadence Matters for Obese Young Adults
Cadence is a practical proxy for walking intensity. In overweight and obese individuals, gait efficiency, energy cost per step, and body composition influence how many steps per minute translate into moderate-to-vigorous physical activity (MVPA). Global guidelines recommend 250–300 minutes per week of MVPA, but translating this into doable daily actions requires realistic, population-specific targets. For Taiwanese obese young adults, tailoring cadence thresholds helps avoid underestimating intensity and supports safer, more effective exercise prescriptions.
Key Findings: Cadence Thresholds for MPA, MPAyoung, and VPA
In a study involving 48 obese young adults in Taiwan, researchers analyzed submaximal treadmill walking across five speeds to identify cadence limits that align with specific MET thresholds: MPA (≥3 METs), MPAyoung (≥4.8 METs), and VPA (≥6 METs). The main results show sex-specific cadence thresholds with notable implications for practice:
- Moderate intensity (MPA): thresholds around 113–115 steps/min for both sexes, with slight variations by sex due to body composition. Overall, a cadence of ≥114 steps/min is a practical starting point to reach at least 3 METs for most obese young adults.
- Moderate-to-vigorous intensity for young adults (MPAyoung, 4.8 METs): thresholds are higher—about 118–125 steps/min, with males at ≈119 and females at ≈125 steps/min. This helps avoid underestimating activity intensity at practical walking speeds.
- Vigorous intensity (VPA, 6 METs): thresholds reached at roughly 124 steps/min for males and 131 steps/min for females, indicating that higher intensity will require faster cadences, especially in females who tended to show higher cadences at equivalent speeds.
Overall, models demonstrated good discrimination (AUC ≈ 0.82–0.89) for both sexes, with high specificity in ruling out those not reaching the target METs. Importantly, body fat percentage influenced MPA cadence in males, suggesting adiposity can shift the cadence needed to achieve a given intensity.
Practical Implications for Health Promotion
For clinicians, fitness professionals, and public health programs in Taiwan, these findings support sex- and body composition–adjusted targets when prescribing walking-based activity. A simple takeaway is to aim for at least 114 steps/min to reach MPA, with higher targets—≈119 steps/min for males and ≈125 steps/min for females—to reliably achieve 4.8 METs. For vigorous activity, targets around 124 steps/min (males) and 131 steps/min (females) are indicated.
To monitor progress, individuals can track cadence by counting steps for 10 seconds and multiplying by six. Real-world guidance might also include concrete 10-minute step-count goals, such as roughly 1,190–1,310 steps in 10 minutes to reach 4.8 METs or 3,570–3,930 steps in 30 minutes for 4.8–6 METs, adjusted for sex and adiposity.
Limitations and Future Directions
The study used level treadmill conditions; overground walking and real-life environments can alter cadence–MET relationships. Exclusion of participants with certain comorbidities or leg-length measurements may limit generalizability. Future work should validate these thresholds in broader obese populations, consider leg length and height, and test in free-living conditions to refine personalized cadence guidelines further.
Conclusion
Establishing individualized MVPA cadence thresholds for obese young adults in Taiwan supports more accurate and feasible exercise prescriptions. By acknowledging sex differences and the influence of body composition, health professionals can tailor walking programs that maximize intensity, safety, and adherence—crucial steps in combating obesity and improving long-term health outcomes.
