Steps vs. Minutes: Which Exercise Goal Is Better for Your Health?

In an age where smartwatches track our every move, a common question arises: what’s the best way to measure progress?

When it comes to walking or running, should you count your steps or the minutes you spend moving?

A new study from researchers at Brigham and Women’s Hospital, published in JAMA Internal Medicine, provides a clear answer.

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The Great Debate: Steps or Time?

The study found that both step-based and time-based exercise goals are equally effective at improving health, extending lifespan, and reducing the risk of cardiovascular disease.

The key takeaway is that personal preference matters more than the specific metric you choose. Sticking to a goal you enjoy is what delivers results.

For years, health guidelines have focused on time. Adults are typically advised to get at least 150 minutes of moderate-to-vigorous physical activity (like brisk walking) or 75 minutes of vigorous activity (like jogging) each week.

However, with the rise of fitness trackers, step counts have become a popular alternative.

“We recognized that existing physical activity guidelines focus primarily on activity duration and intensity but lack step-based recommendations,” said lead author Dr. Rikuta Hamaya.

“We saw the importance of ascertaining how step-based measurements compare to time-based targets.”

How the Study Worked

Researchers analyzed data from over 14,000 women aged 62 and older who were part of the Women’s Health Study and free from cancer and cardiovascular disease.

Between 2011 and 2015, participants wore research-grade trackers for seven consecutive days to monitor their physical activity.

The study found that participants averaged 62 minutes of moderate-to-vigorous activity per week and took about 5,183 steps per day.

Over a nine-year follow-up period, researchers tracked mortality rates and cardiovascular disease incidents.

The Findings: Consistency Is Key

The results were clear: higher levels of physical activity, whether measured in steps or minutes, were strongly linked to a lower risk of death or cardiovascular disease.

The most active quarter of women in the study saw a 30-40% reduction in risk compared to the least active quarter.

On average, women in the top three quartiles of activity lived over two months longer than those in the bottom quartile.

So, Should You Count Steps or Minutes?

Dr. Hamaya explains that both metrics have their pros and cons. Steps are simple to measure and capture all movement throughout the day, not just structured exercise.

This is particularly useful for older individuals whose activity might be more sporadic.

However, step counts don't always account for different fitness levels. For example, a 20-year-old and an 80-year-old walking for 30 minutes will likely have very different step counts.

“For some, especially for younger individuals, exercise may involve activities like tennis, soccer, walking, or jogging, all of which can be easily tracked with steps,” Hamaya said.

“However, for others, it may consist of bike rides or swimming, where monitoring the duration of exercise is simpler.”

The bottom line is that movement, in nearly any form, is beneficial. The study’s authors hope their findings will encourage the addition of step-based targets to future federal physical activity guidelines, offering more flexibility for people to reach their health goals in a way that works for their lifestyle.

Source: timesofindia

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