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

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.

Generally speaking, 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.

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.

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.

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.

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.

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 circumstances 

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