More Steps versus actual Fitness Focus

There's something of a myth in the world of losing weight and getting fit - it all comes down, for many advisors, to simply 'doing more steps'. So targets of 10,000 steps a day etc.

Now take this with a pinch of salt, since I'm not a doctor, but plodding along at (say) 2mph for 10,000 steps will burn off less calories (and thus weight) than you might think. Meanwhile, the most cardinal body functions, heart and lungs, won't see much extra action and you won't get significantly fitter.

Apple (and other smartwatch makers) know this, of course. Which is why, looking at the fitness rings that their gadgets and software put out, the 'exercise' ring hardly triggers when you walk for a solid 90 minutes and put on those 10,000 steps. 

A real world data point here: I've been out walking the dog with friends for an hour, and between wrestling with leads and dogs who want to chase squirrels(!), I feel significantly whacked by the end. Worn out, in fact. And yes, the best part of 10,000 steps. Yet look on my Apple Watch and I've only done 10% of my daily exercise. 

Which seems a travesty, but there's science here. Throughout that hour, I was never short of breath, or breathing hard, and my pulse rate never went above 80. So not much of a challenge for heart and lungs.

The exact algorithm used by Apple and others isn't known, but as a guide, I'd say to do something more aerobic each day. Cycle a couple of miles to the shops. Or do a fast walk round a mile block at 4mph, or as close as you can get. Or go for a swim, do a dozen lengths (if you're a rubbish swimmer, like me - better swimmers will have to raise the goal here!) Or take the stairs at work every time rather than use the lift. Or walk between metro stations. You get the idea.

So when I catch you saying that you're off to complete your 'steps' target for the day, remember that it'll count a whole lot more for your general heart and lung health if you do less steps but walk them faster. Yes, I'm busy too, but I do try and squeeze in one of the activities above. 

When out, aim for the 'glow' of blood coursing through your arteries and veins, aim to be slightly out of breath, aim to be aware of your heart pounding a little. You don't have to go mad like super-athletes, but you do have to push yourself. Just a bit. Not to merely put one foot in front of the other!

PS. If you like my work then think about buying me a beer at paypal.me/stevelitchfield - thanks!