While it may seem easy to go out walking to get your daily dose of exercise, researchers say that walking alone is not enough to experience significant health benefits. Chief among the researchers' concerns is that quantity of exercise is given emphasis over quality. The study compared popular pedometer-dependent 10,000-step exercise programs with more traditional medium-to-high intensity circuit training techniques. Pedometer based programs usually only put emphasis on the amount of steps taken, while traditional circuit programs emphasize levels of intensity. "When we matched the two programs for energy expenditure, we found that the traditional fitness program improved aerobic fitness and reduced systolic blood pressure more than the 10,000-step lifestyle program," said Dr. Vicki Harber, at the American College of Sports Medicine annual conference.
Dr. Harber commended the pedometer based programs as a first motivational step for previously sedentary individuals and the infirm, but added that if people wanted to reap the benefits of exercise they had to up the intensity a notch or two. "Generally, low-intensity activity such as walking alone is not likely going to give anybody marked health benefits compared to programs that occasionally elevate the intensity," said Dr. Harber. "One must add some intensity or 'huff and puff' to their exercise."
She added that while people may be told to complete 10,000 steps, they are not necessarily told how long it should take them to complete this task. "Our concern is that people might think what matters most is the total number of daily steps accumulated, and not pay much attention to the pace or effort invested in taking those steps," Dr. Harber said.
The results of the team's comparative study matched these concerns, and demonstrate how inadequate exercise information can have a considerable impact on exercise outcomes. The group that used traditional cardio-based regimens increased their aerobic levels by 10 percent, while the walker group, working at their own pace, only increased theirs by 4 percent.
"Across your day, while you are achieving those 10,000 steps, take 200 to 400 of them at a brisker pace," says Dr. Harber. "You've got to do more than light exercise and move towards the inclusion of regular moderate activity, and don't be shy to interject an occasional period of time at the vigorous level."
Source: University of Alberta
