What's best for your health? Walking 10,000 steps or taking fewer steps at a more strenuous pace?
Many people make accomplishing 10,000 steps a day a fitness goal. But what exactly does hitting that goal mean for your health?
Most fitness trackers and wearable devices are programmed with a daily goal of 10,000 steps, which amounts to about 5 miles. But some experts say that goal can be too high or too low, depending on the amount of exercise a person needs to be healthy.
For the average person,10,000 steps a day can be a great goal, for others it’s a starting place, and for some it could be too lofty, says Michael C Zourdos, professor in the Department of Exercise Science and Health Promotion at Florida Atlantic University.
“Ten thousand is not a magic number,” Zourdos said. “There are very few things in health and fitness that have a magic number.”
Zourdos emphasizes that a fitness goal should consider age and current activity level. Beginners should start slow to avoid muscle strain and experienced walkers should refrain from overdoing it to the point of chronic fatigue.
For most healthy persons, walking is less about the number of steps and more about intensity and increasing heart rate for a continuous period of time. You need at least 150 minutes a week of moderate aerobic activity, such as brisk walking, to lower your risk of cardiac metabolic disease. .
“If you are fit and do 10,000 low intensity steps and replace that with 8,000 vigorous steps, it probably will be better for you,” Zourdos said.
In South Florida, a hardy beach walk can double the exercise benefits of your typical outdoor walk. Studies show that walking on sand increases the amount of energy you use.
According to research, walking on sand actually requires over two times more energy than walking on a traditional surface at the same speed. That means your body is working twice as hard at your normal pace, therefore doubling the activity and burn of your usual walk.
Movement should be a primary goal, regardless of the number of steps. Studies have shown that sitting for long periods is in itself unhealthy.
Zourdos adds, “If 10,000 steps is a benchmark to keep you motivated, go for it.”
Sun Sentinel health reporter Cindy Goodman can be reached at cgoodman@sunsentinel.com.
