What is Movement Regularity?
Movement Regularity is a metric describing how evenly you accumulate steps over waking hours, expressed as steps per hour. In other words, it shows whether your movement is spread out (more regular) or clustered (irregular) across your day.
Why does it matter for long-term health and wellbeing?
Regular movement helps avoid long sedentary stretches, which are linked in observational studies to less favourable metabolic, vascular, and musculoskeletal functioning over time. By smoothing your activity pattern, you may support more efficient energy use, better recovery, and maintain physiological flexibility as you age. It’s a proactive, preventive insight rather than a reaction to illness.
What’s an optimal level of Movement Regularity?
- 100 % = > 500 steps per hour, sustained for ≥ 10 hours (Optimal)
- 80 % = 250-499 steps/hour for ≥ 10 hours (Great)
- 60 % = 125-249 steps/hour for ≥ 10 hours (Good)
- 40 % = 63-124 steps/hour for ≥ 10 hours (Sub-optimal)
- 20 % = < 62 steps/hour for ≥ 10 hours (Pay attention)
Your goal is to reach or approach the 100 % threshold, but even moving upward through those bands is beneficial.
What influences Movement Regularity levels?
Many lifestyle and environmental factors impact it:
- Job type (desk work vs active roles)
- Sitting habits and breaks (e.g. long uninterrupted sitting)
- Built environment (walkability, access to stairs)
- Motivation and habit cues (reminders, timers)
- Fatigue, injury or mobility limitations
- Wearable feedback or prompts
- Daily schedule structure (meetings, commuting, errands)
What does it mean if Movement Regularity is outside the optimal range?
If your score falls, say, in 20 % or 40 %, it suggests you have long sedentary intervals and poor movement pacing. That gives you an opportunity: you can experiment with micro-breaks, short walks, or standing breaks to gradually increase regularity. It is not a diagnosis—rather a signal that your movement rhythm is not as smooth or optimal as it could be, and thus presents room for lifestyle improvement.
How can I support healthy Movement Regularity levels?
- Use interval reminders (e.g. every 30 minutes) to stand or walk
- Build micro-routines (e.g. 2–5 min walk or stretch) between tasks
- Walk or stand meetings where possible
- Use stairs, walk between rooms or floors during breaks
- Integrate wearable nudges or coaching prompts
- Break long sedentary blocks proactively
- Track trends weekly and adjust gradually
This information is provided for general health and wellness purposes only and does not replace medical advice.
References
- Okely, A. D., Ghersi, D., et al. (2022). A collaborative approach to adopting/adapting guidelines: the Australian 24-Hour Movement Guidelines for Children and Young People (5–17 years). International Journal of Behavioral Nutrition & Physical Activity.
- Australian Government, Department of Health. Australian 24-Hour Movement Guidelines for Children (5–12 years) & Young People (13–17 years).
- Scully, M., Gascoyne, C., Wakefield, M. & Morley, B. (2022). Prevalence and trends in Australian adolescents’ adherence to 24-hour movement guidelines. BMC Public Health.
- Hossian, M., Nisar, M., et al. (2025). Twenty Four-Hour Movement Behaviours Research Among Australian Children and Adolescents: A Scoping Review. PMC.
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