Walking counts as moderate exercise at about 100 steps per minute, which is about 22 minutes a day toward the weekly 150-minute guide.
A slow walk is still activity
Slow walking still counts as movement. It does not automatically count toward the 150 minutes. That weekly guide is for moderate-intensity activity, and a stroll can sit below that bar.
Where 100 steps per minute comes from
The figure of about 100 steps per minute comes from Tudor-Locke and colleagues, 2019, in CADENCE-Adults, a study of healthy adults ages 21–40 (International Journal of Behavioral Nutrition and Physical Activity, https://doi.org/10.1186/s12966-019-0769-6). At older ages, a slightly lower cadence may still be moderate. Use the talk test as well: you can talk, but you cannot sing.
Check the pace without a watch
The brisk pace checker times your taps and can play a beat at 100, 110, or 120. It is a guide you can try on a phone screen, not a personal prescription.
What 22 minutes means
The World Health Organization's guide for adults is at least 150 minutes of moderate-intensity activity a week (https://www.who.int/news-room/fact-sheets/detail/physical-activity). Spread over seven days, 150 minutes is about 22 minutes a day. This page is general information, not medical advice.
Common questions
Does every walk count toward the 150 minutes?
No. Slow walking is still activity, but it may not be moderate intensity. The usual brisk guide for healthy adults ages 21–40 is about 100 steps per minute.
Do older adults have to hit 100 steps per minute?
Not necessarily. That number is from healthy adults ages 21–40. At older ages, a slightly lower cadence may still be moderate. The talk test helps: you can talk, but you cannot sing.
How can I check a brisk pace with no watch?
Use the brisk pace checker. Tap once per step, or follow the 100, 110, or 120 metronome. The page is a guide, not medical advice.