For a longer life, should you count steps 🚶🏻 or minutes spent 🏋‍♂️ exercising?

“What’s the best way to keep track of your fitness goals? You’ve likely heard that you should aim for 10,000 steps 🚶🏻 a day for better health. But is that target 🎯really necessary, or is clocking a certain amount of weekly exercise time just as good?

A new study suggests both approaches to tracking physical activity are equally beneficial for reducing your risk of early death ☠️ and heart 🫀 disease.

The findings, published in JAMA Internal Medicine, reveal that step counts 🚶🏻and time spent exercising are essentially interchangeable when it comes to longevity. So, forget obsessing over an arbitrary number like 10,000 steps. Just focus on moving more in whatever way works best for your lifestyle and abilities.

“Movement looks different for everyone, and nearly all forms of movement are beneficial to our health,” says Dr. Rikuta Hamaya, the study’s lead author from Brigham and Women’s Hospital, in a media release. “That’s why it’s important for physical activity guidelines to offer multiple ways to reach goals.”

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What Muhdo Health found?

We have analysed data from 354 individuals in our epigenetics database to try and find clues to how we can begin reversing the biological clock, improving quality and perhaps quantity of life.

The database analysis looks at resistance training at 30m/+ per week at moderate level (5+ RPE) averaging out each groups chronological and biological age.

So, does resistance training reverse or slow your biological age? 🏋‍♂️

Our results indicate that resistance training 🏋‍♂️  does in fact reduce ageing, however the benefits are seen in those that train at least 3 times per week.

Those that trained 4 x per week 🏋‍♂️  showed to have the largest reduction in age (-6 yrs) and those that trained 7 x per week were beginning to show little reduction in age (-1 yrs).

Interestingly this shows that more exercise 🏋‍♂️  is not always superior, but it is still recommended to none at all, overtraining and burnout may have a role to play in the loss of benefit when training 7 days per week.