Stepping up: New study steps away from 10,000-step rule, paves way for tailored exercise goals
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Disclaimer: The content presented in this article should not be considered medical advice. Readers are advised to consult with their general practitioners before applying any of the recommendations provided.
For years, the mantra of ‘10,000 steps a day’ has echoed through the corridors of health advice, touted as a benchmark for maintaining a healthy lifestyle.
However, for those over 60, the question of what type of exercise is most effective for weight loss and overall health is pressing.
A recent study has shed new light on this topic, comparing the benefits of a 30-minute run to the daily step count goal.
The study, conducted by researchers at Brigham and Women's Hospital, delved into four years of data from nearly 15,000 women aged over 62.
Each participant, donning a fitness tracker, provided a detailed account of their daily activity levels.
The findings, published in JAMA Internal Medicine, are particularly relevant to our community, as they focus on an age group that is often underrepresented in exercise research.
The results were eye-opening: Women who walked 8,000 to 8,500 steps per day saw a 40 per cent reduction in their risk of heart disease compared to those who managed around 3,000 steps.
Interestingly, the same level of risk reduction was observed in women who engaged in 75 minutes of exercise per day, regardless of the number of steps they took.
The study is among several recent reports challenging the validity of the 10,000-step rule, with some experts arguing against the existence of a universally effective exercise target.
The study's lead author and researcher at the Division of Preventive Medicine at Brigham and Women's Hospital, Dr Rikuta Hamaya, emphasised the importance of flexibility in physical activity guidelines.
‘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,’ Dr Hamaya said.
‘However, for others, it may consist of bike rides or swimming, where monitoring the duration of exercise is simpler. That's why it's important for physical activity guidelines to offer multiple ways to reach goals.’
‘Movement looks different for everyone and nearly all forms of movement are beneficial to our health,’ he added.
The team enlisted 14,399 women aged over 62, deemed ‘healthy’ as they had no history of heart disease or cancer, with an average participant age of 72.
From 2011 to 2015, every woman was requested to wear a fitness tracker on their hip continuously, even during sleep or bathing.
Annually, the researchers conducted surveys regarding health behaviours such as smoking and alcohol consumption, as well as collecting data on height, weight, menopause, and personal and family medical background.
These inputs were utilised to assess the participants' susceptibility to heart disease and mortality.
The team maintained contact with the women until the end of 2022.
On average, participants partook in 62 minutes of moderate-to-vigorous physical activity weekly and accumulated an average of 5,183 daily steps.
By 2022, nine per cent of participants passed away, while four per cent experienced incidents of heart disease.
The study divided the women into percentiles based on their exercise time or step count, finding that individuals who either engaged in the highest amount of exercise (approximately 200 minutes) or accumulated the most steps (around 8,000 to 8,500) decreased their chances of heart disease and mortality by as much as 40 per cent in contrast to those in the lowest percentile (nine to 12 minutes of exercise or approximately 2,800 to 3,000 steps).
‘The findings suggest patients can choose between a step or timed goal to lower their risk of death or cardiovascular disease,’ the researchers concluded.
‘These data support the case for including both time-based and step-based guidelines in future PA [physical activity] recommendations, allowing individuals the flexibility to choose and track their preferred activity metric.’
‘Thus, clinicians may guide female patients in their 60s or older to use either time- or step-based goals, depending on their preferences, to monitor their PA levels,’ they added.
However, it's important to note the study's limitations.
The majority of participants were white and ‘of higher socioeconomic status’, which may not represent the diversity of the broader population.
Additionally, the observational nature of the research means that causality cannot be confirmed.
As discussions around the effectiveness of different forms of exercise for weight loss continue to evolve, it's becoming increasingly clear that even small changes in physical activity can have profound effects on overall health.
A recent study highlighting the benefits of walking and running for weight management underscored the importance of incorporating simple yet effective exercise routines into daily life.
This emphasis on physical activity seamlessly aligns with ongoing research aimed at uncovering straightforward strategies to promote heart health among individuals of all ages.
In light of these findings, researchers have revealed a simple yet impactful way to maintain a healthy heart, further highlighting the significance of staying active for overall well-being.
Have you found a particular type of activity that works best for you? Do you prefer counting steps or focusing on the time spent moving? Share your experiences in the comments below.
For years, the mantra of ‘10,000 steps a day’ has echoed through the corridors of health advice, touted as a benchmark for maintaining a healthy lifestyle.
However, for those over 60, the question of what type of exercise is most effective for weight loss and overall health is pressing.
A recent study has shed new light on this topic, comparing the benefits of a 30-minute run to the daily step count goal.
The study, conducted by researchers at Brigham and Women's Hospital, delved into four years of data from nearly 15,000 women aged over 62.
Each participant, donning a fitness tracker, provided a detailed account of their daily activity levels.
The findings, published in JAMA Internal Medicine, are particularly relevant to our community, as they focus on an age group that is often underrepresented in exercise research.
A recent study proposed that focusing on exercise duration could be as effective for weight loss as step count. Credits: Shutterstock
The results were eye-opening: Women who walked 8,000 to 8,500 steps per day saw a 40 per cent reduction in their risk of heart disease compared to those who managed around 3,000 steps.
Interestingly, the same level of risk reduction was observed in women who engaged in 75 minutes of exercise per day, regardless of the number of steps they took.
The study is among several recent reports challenging the validity of the 10,000-step rule, with some experts arguing against the existence of a universally effective exercise target.
The study's lead author and researcher at the Division of Preventive Medicine at Brigham and Women's Hospital, Dr Rikuta Hamaya, emphasised the importance of flexibility in physical activity guidelines.
‘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,’ Dr Hamaya said.
‘However, for others, it may consist of bike rides or swimming, where monitoring the duration of exercise is simpler. That's why it's important for physical activity guidelines to offer multiple ways to reach goals.’
‘Movement looks different for everyone and nearly all forms of movement are beneficial to our health,’ he added.
The team enlisted 14,399 women aged over 62, deemed ‘healthy’ as they had no history of heart disease or cancer, with an average participant age of 72.
From 2011 to 2015, every woman was requested to wear a fitness tracker on their hip continuously, even during sleep or bathing.
Annually, the researchers conducted surveys regarding health behaviours such as smoking and alcohol consumption, as well as collecting data on height, weight, menopause, and personal and family medical background.
These inputs were utilised to assess the participants' susceptibility to heart disease and mortality.
The team maintained contact with the women until the end of 2022.
On average, participants partook in 62 minutes of moderate-to-vigorous physical activity weekly and accumulated an average of 5,183 daily steps.
By 2022, nine per cent of participants passed away, while four per cent experienced incidents of heart disease.
The study divided the women into percentiles based on their exercise time or step count, finding that individuals who either engaged in the highest amount of exercise (approximately 200 minutes) or accumulated the most steps (around 8,000 to 8,500) decreased their chances of heart disease and mortality by as much as 40 per cent in contrast to those in the lowest percentile (nine to 12 minutes of exercise or approximately 2,800 to 3,000 steps).
‘The findings suggest patients can choose between a step or timed goal to lower their risk of death or cardiovascular disease,’ the researchers concluded.
‘These data support the case for including both time-based and step-based guidelines in future PA [physical activity] recommendations, allowing individuals the flexibility to choose and track their preferred activity metric.’
‘Thus, clinicians may guide female patients in their 60s or older to use either time- or step-based goals, depending on their preferences, to monitor their PA levels,’ they added.
However, it's important to note the study's limitations.
The majority of participants were white and ‘of higher socioeconomic status’, which may not represent the diversity of the broader population.
Additionally, the observational nature of the research means that causality cannot be confirmed.
As discussions around the effectiveness of different forms of exercise for weight loss continue to evolve, it's becoming increasingly clear that even small changes in physical activity can have profound effects on overall health.
A recent study highlighting the benefits of walking and running for weight management underscored the importance of incorporating simple yet effective exercise routines into daily life.
This emphasis on physical activity seamlessly aligns with ongoing research aimed at uncovering straightforward strategies to promote heart health among individuals of all ages.
In light of these findings, researchers have revealed a simple yet impactful way to maintain a healthy heart, further highlighting the significance of staying active for overall well-being.
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