Researchers from Brigham and Women’s Hospital in Boston found that people who exercise the most live longer and have a lower risk of cardiovascular disease. They say that both counting steps and counting time have advantages and downsides and that choosing a method to measure progress should align with personal preferences. The study, published in JAMA Internal Medicine, compared the health outcomes of 14,399 women who wore research-grade wearables to track their physical activity levels. They found that both time-based and step-based exercise targets were equally associated with a lower risk of early cardiovascular disease and early death. The most active participants had a 30% to 40% reduction in risk compared to the least active quarter.
The researchers noted that counting steps may not account for differences in fitness levels, while steps are straightforward to measure and capture everyday movements. The study participants engaged in a median of 62 minutes of moderate-to-vigorous physical activity per week and accumulated a median of 5,183 steps per day. The authors emphasized that nearly all forms of movement are beneficial to health and that physical activity guidelines should offer multiple ways to reach goals. They acknowledged that the study had limitations, including a primarily white and higher socioeconomic status population, as well as being observational rather than a randomized controlled trial.
Dr. Rohit Vuppuluri, an interventional cardiologist, pointed out the importance of consistency in exercise and noted that both step counting and time-based goals are effective for cardiovascular health. He suggested that combining both methods may offer flexibility and allow individuals to tailor their fitness program to their goals. Dr. Julia Blank, a family medicine physician, confirmed the study’s findings that people who exercise tend to live longer and highlighted the health benefits regardless of BMI. However, she cautioned that the study’s limitations, including the short duration of physical activity measurement and the lack of diversity in the study population, should be considered when interpreting the results.
Dr. Tracy Zaslow, a primary care sports medicine specialist, praised the study for translating previous minutes of activity goals into steps-based goals but noted that further research in broader populations would be beneficial. She emphasized the importance of starting slowly with exercise, building strength and stamina gradually, and keeping it fun by incorporating activity into daily life. Dr. Dana Ryan, the director of sports performance, nutrition, and education at Herbalife, advised aiming for 7,000 to 10,000 steps per day and incorporating strength training and flexibility into the routine several days a week. She highlighted the importance of spending solid time exercising and being mindful of how time is spent in physical activity.
In conclusion, the study suggests that both counting steps and recording time can be valuable methods for tracking physical activity and promoting cardiovascular health. It emphasizes the importance of personalized preferences and consistency in exercise routines. While the study had limitations in terms of population diversity and study design, its findings provide valuable insights into the relationship between different exercise metrics and health outcomes. Further research in broader populations may help confirm and expand upon these findings.
