Dr. Vivek Baliga
Cardiologist and Consultant Physician
Dr. Vivek Baliga B. is a consultant physician and cardiologist, and director of Baliga Diagnostics in Bengaluru. He is a keen advocate of patient education and loves to blog about all things health-related. Learn more about him at drvivekbaliga.com.
Walking 10,000 steps a day is often recommended as a general goal for maintaining physical activity, but whether it's enough as exercise is debatable. It can help improve cardiovascular health by increasing heart rate and circulation. It can contribute to calorie burning and weight management, though the exact amount burned varies by individual.
Regular walking is linked to reduced stress, improved mood, and better mental health.
Reaching 10,000 steps is a good baseline for daily movement, particularly for people who lead sedentary lives. However, simply hitting this number doesn't necessarily equate to a comprehensive fitness routine. In other words, not all steps are created equal. Walking at a brisk pace, for example, increases your heart rate, improving cardiovascular fitness more effectively than a slow stroll. High-quality exercise often involves moderate to vigorous intensity that challenges the heart and lungs, leading to more significant improvements in aerobic capacity and endurance. Steps alone don’t build muscle strength.
Incorporating quality workouts that include resistance training, interval training, or activities that require greater effort (e.g., hiking uphill, swimming) can help build and maintain muscle mass, which is crucial for overall health. Including activities that enhance flexibility, balance, and coordination such as yoga can improve joint mobility and reduce the risk of injuries. High-quality exercise can also include activities that engage the mind, such as sports that require strategy, coordination, and quick thinking. This not only makes the exercise more enjoyable but also provides cognitive benefits. Regularly achieving a high number of steps is beneficial, but adding variety through different types of exercise can improve overall fitness and prevent monotony. In short, mix and match your exercise routine to include a workout of every part of your body.