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There are some fitness freaks who like to go out for morning or evening walks to meet their target of 10,000 steps a day. On the other hand, there are some who like to work out at the gym for 30 to 45 minutes without fail. But is one better than the other? Or is it necessary to make a choice? Not really.
To help us understand this better, we have Dr Firdaus Shaikh, P.T, senior orthopedic physiotherapist, AquaCentric Therapy Pvt Ltd. Let’s read what she has to say.
According to the American Heart Association, 150 minutes of exercise a week—a mix of both moderate and high-intensity workouts is recommended to stay fit and healthy.
In that case, Dr Shaikh tells HealthShots that working out for 30 minutes, five times a week, would help reach the desired medically recommended benchmark. At the same time, it would help train the body in various ways, by way of low-to-high intensity exercises.
However, if one is short on time, or suffering from an ailment that does not allow moderate-to-high intensity workouts, walking 10,000 steps a day is a good way to stay healthy.
“What matters is keeping healthy and active, and not leading a sedentary lifestyle,” says Dr Shaikh.
We all know that regular exercise is good for you, and can also help with weight loss. But how many of you know what 10,000 steps a day can do for you? Well, if you don’t know, read what Dr Shaikh has to say.
Both offer the common benefit of improving cardiovascular endurance, ensuring an active lifestyle and reducing the risk factors of lifestyle diseases.
Walking, however, is a low-to-moderate intensity workout, and is perfect for those whose jobs or lifestyle does not demand heavy work and activity. On the other hand, for someone with a highly active lifestyle, say athletes or hikers, a mix of higher intensity workouts is needed during the week.
Dr Shaikh says, “I would however recommend a mix of both, walking 10,000 steps, two days a week and the rest three days switching up with weight training and other forms of moderate to high-intensity cardio exercises. The sixth day must be for stretches and mobility.”
“Walking 10,000 steps is a form of low-to-moderate intensity cardio exercise.
So, it can be considered equivalent to other forms of low-moderate intensity cardio workouts like cycling (stationary or outdoor), elliptical cross trainer, swimming or aquatic exercises,” says Dr Shaikh.
She adds, “If we compare walking 100 steps in the pool vs on land, the advantages of pool walking are numerous. It ensures almost minimal to negligible stress on the joints and at the same time helps burn more calories, as the effort to walk in water provides far more resistance to the muscles than walking on land.”
Well, no one. It’s a matter of choice and convenience, because both provide common benefits of improving your overall health. In fact, whether you choose to walk or exercise, both can help you burn calories, helping with weight loss.
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