Walking: Steps vs. Minutes, Which Is Better?

A recent study by Brigham and Women's Hospital (USA) shows that exercise goals based on number of steps or time improve health and prolong life equally.

New research, published in the journal JAMA Internal Medicine , found that both step-based and time-based walking goals were equally associated with improved health, longer life expectancy and reduced risk of cardiovascular disease, according to the Times of India.

Researchers found that choosing a goal based on time or number of steps may not be as important as choosing a goal that fits personal preferences.

We already know that physical activity reduces the risk of chronic disease and infection and increases life expectancy. Adults should aim for at least 150 minutes of moderate to vigorous physical activity (e.g. brisk walking) or at least 75 minutes of vigorous physical activity (e.g. jogging) each week.

How do steps and walking minutes differ in improving health?

Walking goals by number of steps or by time are equally associated with improved health, longer life and reduced risk of cardiovascular disease - ILLUSTRATION PHOTO: AI

Researchers analyzed data from 14,399 women who were part of the Women’s Health Study. The participants were all healthy (free of cardiovascular disease and cancer). They were recruited between 2011 and 2015, and were aged 62 and older. They were asked to wear a research-grade wearable device for seven consecutive days to record their physical activity levels, removing it only to sleep or engage in water-related activities. They were followed through the end of 2022.

At follow-up, researchers found that participants engaged in an average of 62 minutes of moderate-to-vigorous physical activity per week and accumulated an average of 5,183 steps per day.

After an average of 9 years of follow-up, about 9% of participants had died and 4% had developed cardiovascular disease. Higher levels of physical activity (assessed by number of steps or time spent in moderate to vigorous activity) were associated with a significantly reduced risk of death or cardiovascular disease.

They found that the most active quarter of women had a 30-40% lower risk of death or cardiovascular disease than the least active quarter. Women in the top three-quarters of physical activity lived an average of 2.22-2.36 months longer than the bottom quarter, based on time- and step-based measures, after nine years of follow-up.

Do you follow steps or minutes?

Each person's exercise habits can be different, and almost all forms of exercise are beneficial to health - ILLUSTRATION PHOTO: AI

Both metrics are useful for assessing health status, explains study lead author Rikuta Hamaya, MD, PhD, but each has its own pros and cons.

Step counts may not reflect differences in fitness levels. A 20-year-old and an 80-year-old walking for 30 minutes at a moderate pace may have significantly different step counts. Step counts are easy to measure and are not affected by exercise intensity. Furthermore, step counts capture other movements in daily life, not just exercise.

For some people, especially younger people, exercise may include activities like tennis, soccer, walking or jogging, all of which can be easily tracked by counting steps. However, for others, exercise may include cycling or swimming, so tracking exercise time is simpler. That’s why it’s important to offer a variety of ways to achieve your goals.

"Each person's exercise routine can be different, and almost all forms of exercise are beneficial for health," author Hamaya said, according to the Times of India.

Source: https://thanhnien.vn/di-bo-so-buoc-chan-so-voi-so-phut-so-nao-tot-hon-185250822105339881.htm