Researchers at Brigham and Women’s Hospital (BWH) in Boston conducted a study to determine whether time-based or step-based exercise goals were more closely associated with a lower risk of cardiovascular disease and early death. They found that both methods were equally effective in reducing these risks, as long as individuals chose a method aligned with their personal preferences. The study, published in JAMA Internal Medicine, aimed to provide more clarity on how different types of exercise measurement can impact health outcomes.
The research team analyzed data from 14,399 women participating in the Women’s Health Study who wore research-grade wearables to track their physical activity levels. They found that participants in the top three quartiles of physical activity (whether measured in steps or time) had a significantly reduced risk of early death and cardiovascular disease compared to those in the bottom quartile. This survival advantage was consistent regardless of differences in body mass index (BMI).
While both step counting and time recording have their advantages and downsides, the researchers emphasized the importance of offering multiple ways to reach exercise goals. They noted that movement looks different for everyone, and nearly all forms of movement can be beneficial to health. Future studies will aim to collect more data to better understand the relationship between time and step-based exercise metrics and health outcomes.
Experts not involved in the study have also weighed in on the findings. Dr. Rohit Vuppuluri, an interventional cardiologist, emphasized the importance of consistency in achieving exercise goals. Dr. Julia Blank, a family medicine physician, highlighted the study’s confirmation that exercise can lead to longer life, regardless of a person’s BMI. Dr. Tracy Zaslow, a primary care sports medicine specialist, noted that the study provided valuable information on translating minutes of activity goals into steps-based goals.
Overall, experts agreed that both methods of measuring exercise (counting steps or tracking time) are effective for cardiovascular health. They emphasized the importance of starting slowly and gradually increasing activity levels, finding motivation through workout buddies or family challenges, and incorporating movement into daily life. Dr. Dana Ryan, the director of sports performance at Herbalife, recommended aiming for 7,000 to 10,000 steps per day, while also incorporating strength training and flexibility exercises into a routine several days a week. Ultimately, the key is to keep moving and find a balance between different types of exercise for optimal health outcomes.
