Setting a goal of 7,000 to 10,000 steps daily is often touted as an easy method to boost physical activity levels, thereby reducing the risk of conditions like cardiovascular disease and type 2 diabetes.
However, the current U.S. physical activity guidelines lean towards measuring activity in minutes rather than steps, advocating for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week.
So, does counting minutes spent exercising trump counting steps?
A recent study indicates otherwise.
Researchers found that both step-based and time-based targets were linked to decreased risks of death from any cause and cardiovascular disease events among older women.
This suggests that the most effective approach may vary from person to person in achieving health goals.
Dr. Rikuta Hamaya, a researcher at Brigham and Women’s Hospital, highlights the importance of offering diverse methods to meet physical activity guidelines. She notes that while some may prefer activities easily trackable by steps, such as walking or jogging, others may find it simpler to monitor exercise duration, especially with activities like biking or swimming.
Published in JAMA Internal Medicine on May 20, the study analyzed data from nearly 15,000 healthy women aged 62 or older who participated in the Women’s Health Study between 2011 and 2015.
Participants wore activity monitors for seven consecutive days, excluding sleep, showering, or swimming, and provided health updates annually. The study followed them until the end of 2022.
Results showed that higher levels of physical activity, whether measured by time or steps, correlated with reduced risks of death and cardiovascular disease events. The most active women experienced a 30% to 40% lower risk compared to the least active.
Even after adjusting for factors like BMI, participants in the top three-quarters of physical activity time and step counts lived significantly longer than their less active counterparts.
While the study contributes to understanding different activity tracking methods, researchers caution that it only assessed activity at one point in time and was observational, lacking causal proof. They aim to conduct controlled trials in the future to delve deeper into the relationship between health and tracking activity.
Regarding the best method for tracking workouts, opinions vary. Step counts can be convenient for activities like walking or running, but may not be ideal for all exercises. Factors like terrain and individual fitness levels should also be considered.
Ultimately, experts advise finding a balance and not fixating solely on tracking metrics. Incorporating various exercises and focusing on enjoyment and consistency are key to maintaining an active lifestyle.
