10,000 steps vs. the gym: which workout is better?

ARTICLE

02 September 2020

5 mins read

Physical health Wellness

When it comes to keeping fit, some people swear by a full day of continuous movement, while others reckon 20 minutes of maximum effort will do the trick. But what’s more effective? Here’s what Chris Judd has to say on the matter.

Is it better to work out at full steam for half an hour, or move continuously at a steadier pace? It’s something people are always debating and everyone seems to have an opinion on it.

But there’s not really an either/or verdict. Those who are constantly deliberating about the ‘perfect’ form of exercise are missing the point, because there isn’t one definitive answer. The challenge is to just do it; to start moving in whatever way suits you.

All workouts are good for your health. The key is just to be realistic about what will work for you, and which workouts will be a good fit for your lifestyle. Here are a few things to think about.

Do what you enjoy

Generally speakng, you’ll exercise more if you enjoy the type of exercise you’re doing. So if the thought of a HIIT session makes you roll your eyes, you’re probably better off doing a few laps – walking or jogging – around your local park. And vice versa. If you love the rush a circuit or spin class gives you, then you don’t need to feel bad about driving into work.

Timing is everything

We’re all busy. And for people whose work, social and family lives are really busy, a regular, high intensity workout will be easier to fit in than a long hike in the bush. There’s plenty of research that shows an hour’s endurance training could be done just as effectively in less than half the time, so don’t feel guilty about not dedicating enough ‘hours’ to exercising – it’s the impact that counts.

Likewise, if you’re active throughout the day, your workplace is effectively your gym.

Get the gear

Wearables like Fitbits or Garmins are a great way to keep track of your movement throughout the day, especially when it comes to your step count. They send reminders when you’ve been still for too long, which is really easy motivation to get up and start moving.

Think differently about fitness

As we get older, we tend to think we should be lowering the intensity of our workouts, but I don’t agree. If there are legitimate physical challenges, then things like running probably aren’t going to be an option, which is where your steps can help keep you moving.

But most people don’t realise high-intensity sprints can actually be gentle on the joints. That’s because when you run fast, the momentum is such that it takes some of the impact out compared to a longer, slow run. So, it’s worth trying new things.

Take it day-by-day

For me, how I work out depends on my circumstances that day. My preference is a high-intensity workout – either running, circuits or tennis. But I recently put my back out and those kinds of exercises became a real challenge. So I started walking to and from meetings (usually I’d catch an Uber) and it proved that it’s really just about constantly adapting to what suits you at the time.

Kate Allott, the National Fitness Manager from Anytime Fitness, weighs in.

Which is better for you? 10,000 steps or a gym session?

Both are equally important! Let me explain why. Have you heard the phrase, ‘sitting is the new smoking’? Well, while 10,000 steps a day isn’t exactly the fast way to your dream bod, it is the way to a healthy one, by negating a lot of the negative effects a sedentary lifestyle brings. A gym session is going to see a higher release of endorphins, higher calorie burn, and may help us reach our goals faster. However if you are sitting for the remaining 23 hours of the day it might not do as much as you would hope.

What is the difference between them?

As the effects are not immediate, it’s easy to ignore what sitting all day can do. Sometimes we need to stop and realise just how sedentary our lifestyles are. Moving 10,000 steps per day can significantly reduce the risk of heart disease, diabetes, and other cardiovascular-related illnesses. While gym sessions will also reduce these risks, they add the benefits of strength training, which is important for variety, stress release, building lean muscle, and the opportunity to burn some serious calories. Fitting both into your day allows us to combat those hours we spend stationary.

Can there be different answers for different people, or does it depend on your desired outcomes?

There are always variables, depending on the person and their abilities, however in this circumstance everyone can benefit from both. Just like hydration being vital to life, so is movement. No matter your lifestyle, size, or goal, ensuring you move 10,000 steps is very important. In addition to that, my favourite thing about the gym is that there really is something for everyone. While it may seem daunting to some, a coach can always help you to find something you are comfortable with and that you enjoy.

Staff Writer

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstance

Disclaimer:
This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.

Share

This inspirational content is brought to you by AIA Vitality

AIA Vitality is a science-backed program that helps you learn more about your health,
offers ways to improve it and motivates you with rewards along the way.

Stay in touch

Thank you!

Sign up to receive a monthly email featuring articles on health and wellbeing to help you live a healthier, longer, better life.

You have registered for the Content Hub newsletter with all our latest articles on health and wellness information for a healthier, happier and longer life.

First name *

This field is required.

Last name *

This field is required.

Email address *

Must be valid email.

I have read and understood AIA Australia’s privacy policy. I acknowledge and consent to the collection, use and disclosure of my personal information as detailed in the privacy policy.

Please agree with above statements