Time vs. Step-Based Exercise: Which is Better for Your Health?

Introduction

Getting at least 10,000 steps a day has long been considered the gold standard for exercise. However, recent research suggests that focusing on the time you spend exercising may be just as effective for weight loss, longevity, and reducing the risk of heart disease. 

Researchers at Brigham and Women's Hospital in Boston conducted a study to compare the health benefits of time-based and step-based exercise metrics. This study provides new insights into how different forms of physical activity can contribute to better health outcomes, especially for older adults.

The Study: Overview and Methodology

The study analyzed four-year data from nearly 15,000 women aged over 62. Each participant wore a fitness tracker to measure activity levels and completed health questionnaires annually. The goal was to understand whether step counts or exercise duration had a greater impact on health outcomes such as heart disease and mortality.

Participants were divided into percentiles based on their exercise duration and step counts. The research team found that those who did 8,000 to 8,500 steps per day reduced their risk of heart disease by 40% compared to those who did around 3,000 daily steps. Similarly, exercising for 75 minutes per day also showed significant health benefits, suggesting that the number of steps may be less important than previously thought.

Key Findings: Steps vs. Minutes

The study found that both step-based and time-based exercise targets were equally associated with improved health outcomes. Women who either exercised the most (around 200 minutes per week) or took the most steps (8,000 to 8,500 steps per day) had a 30-40% reduced risk of heart disease and death compared to the least active participants.

This finding challenges the long-held belief that 10,000 steps per day is the optimal goal for health. Instead, it shows that the duration of exercise can be just as beneficial, providing flexibility for individuals to choose the metric that best fits their lifestyle and preferences.

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The Importance of Flexibility in Exercise Goals

Dr. Rikuta Hamaya, the lead study author, emphasized the importance of offering multiple ways to reach exercise goals. He noted that physical activity looks different for everyone and nearly all forms of movement are beneficial to health. For some, exercise may involve activities like tennis, soccer, or jogging, which can be easily tracked with steps. For others, activities like bike rides or swimming might be easier to monitor by duration.

This flexibility is crucial because it allows individuals to choose a goal that aligns with their personal preferences and physical abilities. Whether you prefer counting steps or tracking exercise time, both methods can lead to significant health benefits.

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Detailed Analysis of the Study Results

Participants in the study engaged in an average of 62 minutes of moderate-to-vigorous exercise per week and accumulated around 5,183 steps per day. Over a median follow-up period of nine years, about 9% of participants died, and 4% developed heart disease.

The study revealed that higher levels of physical activity, regardless of whether measured by steps or time, were associated with large reductions in mortality and cardiovascular risk. The most active women had a 30-40% lower risk of death and heart disease compared to the least active women.

Additionally, those in the top three quartiles of physical activity outlived those in the bottom quartile by an average of 2.22 to 2.36 months over the nine-year follow-up period. This survival advantage persisted regardless of differences in body mass index (BMI).

The Case for Including Step-Based Guidelines

The study's findings support the inclusion of both time-based and step-based guidelines in future physical activity recommendations. This approach would accommodate the diverse ways people engage in physical activity and provide multiple pathways to achieve health benefits.

Dr. Hamaya and his team argue that current physical activity guidelines should be updated to reflect these findings. By offering step-based targets alongside time-based goals, guidelines can become more inclusive and flexible, catering to individuals with different preferences, abilities, and lifestyles.

Practical Implications for Older Adults

The study focused on women aged 62 and older, a demographic that can particularly benefit from flexible exercise guidelines. As people age, their physical abilities and preferences for exercise can change. Providing options for both step-based and time-based goals can help older adults find the most suitable and enjoyable ways to stay active.

For example, an older adult who enjoys walking can focus on achieving a certain number of steps each day, while someone who prefers swimming might track the duration of their workouts. Both approaches can lead to significant health improvements and contribute to a longer, healthier life.

Addressing the Study's Limitations

While the study provides valuable insights, it's important to acknowledge its limitations. Most participants were white and of higher socioeconomic status, which may not fully represent the general population. Additionally, the research was observational, meaning causal relationships cannot be definitively established.

Future research, including randomized controlled trials, is needed to confirm these findings and explore how they apply to different populations. Nonetheless, the study offers a strong foundation for revising physical activity guidelines to be more inclusive and flexible.

Conclusion: Choosing the Right Exercise Goal for You

Whether you prefer to count your steps or track your exercise time, both methods are effective for improving health and reducing the risk of heart disease and mortality. The key takeaway from this study is that movement in any form is beneficial, and individuals should choose the metric that best fits their lifestyle and preferences.

As Dr. Hamaya stated, "Movement looks different for everyone, and nearly all forms of movement are beneficial to our health." By embracing this flexible approach to exercise, we can make physical activity more accessible and enjoyable for everyone, ultimately leading to better health outcomes.

So, whether you're aiming for a daily step goal or tracking your workout minutes, know that both approaches can help you achieve your health and fitness goals. The most important thing is to stay active and find a routine that works for you.