We were once told to aim for 10,000 steps a day, and recently it has been discovered that even 7,000-8,000 steps can be enough to significantly reduce the risk of premature death due to cardiovascular disease. On the other hand, health experts recommend spending 150 minutes a week in moderate-intensity aerobic activity or 75 minutes a week in high-intensity activity. If so, the question arises, how do you count and measure the duration of the workout - in minutes or steps? We will now examine both approaches and give you the answer that will help you manage to maintain your health in the best possible way.
Steps versus minutes - what do studies say
You may be surprised to learn that a study has already been done on this very topic, and it was published in May 2024. The researchers looked at data from 15,000 healthy women aged 62 and over, who were studied for 4 years, between 2011-2015. The women were asked to wear a device that checked their measurements and body condition 7 days a week, which they took off their bodies only when they slept, bathed or swam in the pool or the sea. They also answered questionnaires in which they were asked about their health status, including cardiovascular diseases.
The average time the women engaged in moderate-to-vigorous physical activity was 62 minutes per week, and the average number of steps they took was about 5,000 daily. As the researchers expected, the women who engaged in more physical activity, whether measured in minutes or steps, showed less cardiovascular disease and death. Most of the active women - those who were in the upper quarter of the study group - had a 30-40% less chance of suffering from cardiovascular diseases or dying during the study period compared to the women who were in the lower quarter.
So what's the best way to measure training?
While you can't measure every type of exercise with steps, you can definitely use this method to measure walking or running, and not just throughout the workout itself, but actually throughout the day. However, this does not mean that measuring steps is the best way to track training. Carly Mendez, a physical function expert from the Memorial Hermann hospital chain in the US, claims that choosing to measure steps or minutes depends on your personal preferences, and no matter what you choose - both methods are linked to better health.
However, James Rodger - an American runner coach who has been in the field for over 20 years - claims that most people find it easier to stay motivated to train by tracking steps. According to him, most people are more motivated to exercise when they can track their number of steps and progress towards a certain number. "The more their fitness level improves, the more they can increase the number of steps they are willing and interested in taking every day," he claims.
And yet, it's hard to expect someone who is just starting to exercise to take 8,000 steps every day - it's too stressful. That's why James recommends that beginners actually measure their training in minutes, for example 30 minutes of walking every day. It is also important to note that counting steps does not take into account the type of ground on which you walk or run. For example, 8,000 steps on a hilly or rocky trail requires much more effort than a similar amount of steps on a flat slope or pavement. In such a case, it might be more helpful to measure the duration of the workout in minutes and considering the level of effort it requires.
Measure your training according to your abilities
A very strenuous workout for one person can be relatively easy for another, so you need to make sure that the effort you put in will help you progress and improve over time. Carly recommends this: "Spend 80% of your training time per week at intensity level 2 out of 5, and 20% of your training at intensity level 4 out of 5 - you can do it with any activity you choose and that you like." An intensity level of 2 out of 5 is light enough that you can talk throughout the workout, while a level of 4 out of 5 will get your heart racing.
James also warns that while counting steps can be better for your motivation, it's important not to focus only on them. "To get the maximum health benefits provided by physical activity, you must combine several types of training, and not all of them can be measured with steps, for example strength training." It's okay to calculate your training in steps one day and in minutes another day, and what's most important is to maintain a regular training routine, that is, move more and sit less. "Do what you love and find a schedule that suits you and that you manage to stick to," says Carly, "this is the best way to make sure that you will be consistent and that you will continue to train without giving up."
In conclusion
Tracking your number of steps can be easier thanks to apps on your mobile phone or devices you can wear, but most experts recommend sticking to a certain number of minutes of exercise per week, depending on their intensity level. That is why it is recommended to combine the two approaches, and what is most important is to do what works for you. If it's easier for you to get motivated for training by counting steps, go for it, but if it's easier for you to free up time from your schedule based on the minutes you have to spend a week training, this is also a method that can be effective for you.
Just remember to combine several types of training, and also that it is not always possible to count steps in every physical activity. Also consider the terrain you are walking on, because walking training can be more strenuous than it usually is, which actually makes it a different type of training. The most important thing is to maintain a balance and combine strength training with aerobic training, and as long as you manage to adhere to this, any way of measuring your training can help you maintain your health - the main thing is to keep going and not give up!
