A recent study has challenged the long-standing belief that achieving 10,000 steps a day is essential for effective exercise. Researchers from Brigham and Women’s Hospital in Boston have found that focusing on the duration of exercise rather than merely counting steps could be equally beneficial for weight loss, longevity, and reducing heart disease risk.
The research, published in JAMA Internal Medicine, analyzed data over four years from nearly 15,000 women aged 62 and older. Participants wore fitness trackers to monitor their activity levels and completed annual health questionnaires. The study revealed that those who took 8,000 to 8,500 steps daily experienced a 40 percent reduction in heart disease risk compared to those who averaged about 3,000 steps per day.
Interestingly, the study found that individuals who engaged in 75 minutes of exercise daily saw the same significant risk reduction, suggesting that focusing on step count might not be necessary for health benefits. This research aligns with growing skepticism regarding the 10,000-step rule, as experts debate the “magic number” for effective exercise.
Dr. Rikuta Hamaya, lead author and researcher at Brigham and Women’s Hospital, noted, “Exercise can vary widely among individuals, with some preferring activities like tennis or jogging, which are easily tracked by steps. Others might prefer biking or swimming, where measuring exercise duration is more practical. Therefore, physical activity guidelines should accommodate different tracking methods.”
The study involved 14,399 healthy women with an average age of 72, all of whom were free from heart disease and cancer at the start. They were required to wear fitness trackers continuously, including during sleep and showers. Annual health questionnaires assessed various factors such as smoking, alcohol consumption, and personal and family medical history, which helped determine their risk of heart disease and mortality.
By the end of 2022, 9 percent of participants had died, and 4 percent had developed heart disease. Participants were categorized into percentiles based on their exercise duration or step count. The findings showed that those who either exercised for about 200 minutes a week or took around 8,000 to 8,500 steps daily had a 40 percent lower risk of heart disease and death compared to those in the lowest percentiles (around 9 to 12 minutes of exercise or 2,800 to 3,000 steps).
The researchers concluded that both step-based and time-based goals can be effective for lowering the risk of cardiovascular disease and mortality. They suggest incorporating both types of guidelines into future physical activity recommendations to provide flexibility for individuals to choose their preferred method of tracking.
The study, however, has limitations, including a predominantly white and higher socioeconomic status demographic, and the observational nature of the research means the findings cannot be definitively confirmed.
This study underscores the importance of personalized exercise recommendations and highlights that both time spent exercising and step counts are valid metrics for improving health outcomes.
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