Counting Steps Doesn’t Add Up to Enough Exercise

Counting steps as a measure of exercise is misleading and not a useful indicator of daily exercise goals, according to exercise physiologist Alexander Rothstein, Ed.D.

“Hitting 10,000 steps a day helps to prevent long sedentary periods, which are associated with health risks like blood clots and heart disease, but society tends to overestimate the fitness benefits of taking 10,000 steps,” says Rothstein, an assistant professor of exercise science in the School of Health Professions.

The American College of Sports Medicine recommends at least 30 minutes of moderate-intensity cardio exercise five days per week or 20 minutes of vigorous-intensity cardiorespiratory exercise three times per week for most adults, Rothstein says. A combination of the two (moderate and vigorous) at least three to four days a week would also meet these guidelines.

However, nearly half (46 percent) of American adults do not meet guidelines for aerobic or muscle-strengthening activities, according to the latest data from the Centers for Disease Control and Prevention.

On its own, a daily step count goal has a minimal impact on physical fitness. Although everyday walking qualifies as physical activity, it typically lacks the intensity needed to improve cardiovascular or muscular fitness significantly, Rothstein says. “During routine walking, we’re usually not reaching an intensity that sufficiently elevates heart rate or oxygen demand to drive meaningful physiological adaptations,” he explains.

For a more accurate measurement of exercise intensity, Rothstein advises checking your heart rate rather than step count. “Heart rate is a better measurement tool. The time spent in certain heart rate zones can be counted toward the recommended exercise guidelines. In general, the higher your heart rate, the higher the exercise intensity,” he says.

You can raise the intensity and elevate your heart rate while walking by increasing your pace (power walk) or adding some hills, which requires you to work against gravity to propel yourself upward, Rothstein notes. “These factors challenge the body much more than walking at a slower pace or on a flat surface. Walking on an incline activates muscles in the calves, glutes, and hamstrings, especially if you’re moving faster.”

Steps are a great way to track physical activity and prevent sedentary behavior but be sure to plan time for purposeful exercise that challenges the body and elevates the heart rate, Rothstein adds.