Jamwaktu.com – Healthy habits like walking 10,000 steps per day and engaging in 45 minutes of intense exercise are often compared as two popular approaches to improving health. But which one actually provides the best benefits for the body? Health experts are now reviewing a comparison of the two, including their benefits, calorie burn, and long-term health impacts.

Benefits of Walking 10,000 Steps

Walking 10,000 steps every day has become a popular goal among healthy lifestyle enthusiasts. This goal isn’t just about numbers, but rather an effort to consistently increase daily physical activity.

According to experts, regular walking can:

Improve heart health: This light to moderate activity helps improve blood circulation and reduce the risk of cardiovascular disease.

Maintain a stable weight: Even at a low intensity, a high daily step count can help gradually burn calories.

Reduce stress and improve mood: Research shows that daily walking can lower stress levels and stimulate the production of endorphins.

Easier for many: This activity is suitable for people of all ages and fitness levels, making it easy to become a regular habit.

However, experts also emphasize the importance of walking pace. “A leisurely walk may not be enough,” says a sports medicine specialist. “To get the maximum benefit, a slightly faster and consistent pace is recommended.”

The Benefits of 45 Minutes of Intense Exercise

Meanwhile, 45 minutes of intense exercise such as running, fast cycling, HIIT, or gym workouts offer different benefits:

Greater calorie burn in a short time: Intense exercise typically burns more calories than daily steps, especially if it involves large muscle groups.

Significantly improves cardiovascular fitness: Intense activity forces the heart to work harder, which can increase lung capacity and endurance.

Increases muscle mass and metabolism: Exercise involving weights or intervals can help build muscle, which in turn increases metabolism.

Afterburn effect: Some types of intense exercise trigger a calorie-burning effect after the exercise is over, known as EPOC (Excess Post-Exercise Oxygen Consumption).

However, intense exercise also requires better recovery and is not recommended for everyone, especially those just starting a healthy lifestyle or those with certain medical conditions.

Real-World Comparison: Which is More Effective?

Health experts emphasize that no single approach is best for everyone. The choice between 10,000 steps or intense exercise depends on individual goals, health conditions, and lifestyle.

For beginners or those looking to start moving consistently, a daily goal of 10,000 steps can be an ideal starting point.

For those looking to improve cardiovascular fitness or lose weight more quickly, 45 minutes of intense exercise several times a week can be more effective.

Several studies also suggest that a combination of the two can provide optimal benefits:

Daily walking for general health and mobility. Intense exercise several times a week for calorie burning, muscle strengthening, and increased endurance.

Both walking 10,000 steps per day and 45 minutes of intense exercise have significant health benefits. The two can complement each other depending on your goal, whether it’s maintaining weight, improving cardiovascular fitness, or simply increasing daily energy.

Health experts recommend that everyone listen to their own body, start at an appropriate level, and gradually increase intensity. The bottom line: moving more every day is key to a healthy life.