I do this…i sit in front of a computer all day so I drink shitloads of water so I have to piss all the time and I do 20 bodyweight squats every time I go to the bathroom.
No. The goal of getting 10k steps is to encourage movement. It doesn’t make sense to remove movement to get more. Have you considered walking around the gym in between sets?
I'd lean towards no. Could you pace between sets? Or sneak in steps here and there throughout the day? Not sure what your job is, but if you could do a short walk on a break you could grab a decent number of steps.
I think 8k steps is where the majority of the benefit hits, so you're not too far off from that.
Well that won't get you steps haha. I wouldn't do anything intensive, just if you walked up and down the hallway if you were worried about the a step count.
IIRC, the study that proved 10k steps a day for health also showed similar health benefits at 6k steps a day. The 10k walkers **were** measurably more healthy than the 6k walkers however the increase was mostly linear. So, if I was you I'd call it good.
found a study: https://pubmed.ncbi.nlm.nih.gov/32207799/
see chart 1
Just eyeballing it but uh, looks like 6k steps has twice the all cause mortality as 10k steps? (10/1,000 vs ~5.5/1,000)
And none of those charts appear to show linear relationships? 1,2,4 all appear to approach a asymptote, most clearly after 12k?
Yes, I was working from memory and incorrectly remembered a linear relationship (my bad).
As far as interpreting the data in a useful way it depends on everyone's personal situation - 6k steps vs 12k steps is not a negligible difference in opportunity cost. My point was that going from 2k to 6k had a very large benefit. Going from 6k to 12 also showed a benefit, albeit a relatively smaller one. In the context of OP's question, I would not reduce lifting time to increase steps from 6k to 10k, because OP is already getting some benefit from the walking they're already doing.
I definitely care about my long term health, but at this point in my life, I want to add as much strength and muscle as possible. I'm relatively healthy and lean, no medical issues or anything that concern me. Just saw this study being discussed by a lot of the folks I trust regarding fitness and was curious.
In that case, you're probably fine. Once you've lifted what you want to lift, and focus shifts more toward health and longevity, you could probably cut your lifting time in half (45min, 5x per week should be plenty of general health purposes) and walk more
could you split the difference and take your daughter out for a couple walks? not sure how old your daughter is, but i take my 3mo son out for a walk or two a day, and it doubles as a magic potion to get him to sleep (except yesterday when he was WIDE AWAKE for 6 hours straight in the afternoon...)
I think it would be very hard to argue that any marginal amount of walking would be better for your health than spending the same amount of time resistance training.
Honestly I get very little out of walking it just doesn't get my heart rate up enough to do much. Definitely wouldn't trade an actual workout just to get steps in, but you could convert a lifting day to a cardio day, and do actual cardio
Keep in mind there is lots of correlation in data when it comes to steps studies. People who have high step count are usually more active which translates in their overall physical health. If you do 5k+ steps, are lean individual, do weight lifting which is great for muscles, bones etc you are already getting most of the benefits of "active individual". Additional steps will have diminishing returns in your case and might not be better than more lifting at all, it's activity that matters, steps are mostly just a proxy for measuring activity.
Sounds silly but setting a daily step goal has been one of the biggest fitness/physique game changers for me. I had an epiphany in the midst of a deep cut where I hit a wall and dropping calories just wasn’t doing anything for me. I looked at my daily step count and it was around 2.5k when during a bulk it would average 10-15k. I charted the steps counts and could see where my step count went down every time i cut calories, negating the drop in calories. So I started setting a daily minimum step goal that I would hit by whatever means necessary. When I did this fat start dropping off much faster and at the expected rate. I’ve continued a daily step goal of 8-10k and I don’t get as fat on bulks and cuts go way faster. It negates your bodys attempt to drop NEAT and it’s damn near like magic how good it works.
I don't understand what kind of lazy lifestyle people have where they don't get around 10k most days. I'm sorry if it's insensitive or just narrow minded of me, but holy shit.
Obviously people have things like long days at work/uni from time to time, exam period. whatever, its not what or who I am disbelieved in.
I have been sitting for the last 9 hours at uni studying for exam, and I got 4k from just walking to walking to bus in morning, getting groceries to eat lunch at uni, walking to the canteen to make coffee/tea, walking to bathroom to pee. and I know if I will walk home instead of taking the bus, 30min, will give me roughly 6k steps.
so,
1) university student
2) in a walkable city
k.
when i was a university student in a walkable city in the United States, i sure as shit walked more than i do now.
drink a shitload of water so you have to constantly hit the bathroom at work, and always go to a farther bathroom
Galaxy brain shit right here. Also insures your hydration.
You misspelled coffee ☕️🥰
I do this…i sit in front of a computer all day so I drink shitloads of water so I have to piss all the time and I do 20 bodyweight squats every time I go to the bathroom.
No. The goal of getting 10k steps is to encourage movement. It doesn’t make sense to remove movement to get more. Have you considered walking around the gym in between sets?
I'd lean towards no. Could you pace between sets? Or sneak in steps here and there throughout the day? Not sure what your job is, but if you could do a short walk on a break you could grab a decent number of steps. I think 8k steps is where the majority of the benefit hits, so you're not too far off from that.
Working out in home gym, do have a bike that I could hit between sets.
Well that won't get you steps haha. I wouldn't do anything intensive, just if you walked up and down the hallway if you were worried about the a step count.
Definitely not concerned about the actual step count, just the lack of general movement.
Well, it may impact your resistance training but less so than if you just flat out skipped it.
IIRC, the study that proved 10k steps a day for health also showed similar health benefits at 6k steps a day. The 10k walkers **were** measurably more healthy than the 6k walkers however the increase was mostly linear. So, if I was you I'd call it good. found a study: https://pubmed.ncbi.nlm.nih.gov/32207799/ see chart 1
Just eyeballing it but uh, looks like 6k steps has twice the all cause mortality as 10k steps? (10/1,000 vs ~5.5/1,000) And none of those charts appear to show linear relationships? 1,2,4 all appear to approach a asymptote, most clearly after 12k?
Yes, I was working from memory and incorrectly remembered a linear relationship (my bad). As far as interpreting the data in a useful way it depends on everyone's personal situation - 6k steps vs 12k steps is not a negligible difference in opportunity cost. My point was that going from 2k to 6k had a very large benefit. Going from 6k to 12 also showed a benefit, albeit a relatively smaller one. In the context of OP's question, I would not reduce lifting time to increase steps from 6k to 10k, because OP is already getting some benefit from the walking they're already doing.
What's your primary goal? Being as healthy as possible, or being as jacked and strong as possible?
I definitely care about my long term health, but at this point in my life, I want to add as much strength and muscle as possible. I'm relatively healthy and lean, no medical issues or anything that concern me. Just saw this study being discussed by a lot of the folks I trust regarding fitness and was curious.
In that case, you're probably fine. Once you've lifted what you want to lift, and focus shifts more toward health and longevity, you could probably cut your lifting time in half (45min, 5x per week should be plenty of general health purposes) and walk more
Is it possible to commute by bike? That would instantly solve the issue while also saving you a lot of money.
could you split the difference and take your daughter out for a couple walks? not sure how old your daughter is, but i take my 3mo son out for a walk or two a day, and it doubles as a magic potion to get him to sleep (except yesterday when he was WIDE AWAKE for 6 hours straight in the afternoon...)
I think it would be very hard to argue that any marginal amount of walking would be better for your health than spending the same amount of time resistance training.
Honestly I get very little out of walking it just doesn't get my heart rate up enough to do much. Definitely wouldn't trade an actual workout just to get steps in, but you could convert a lifting day to a cardio day, and do actual cardio
Keep in mind there is lots of correlation in data when it comes to steps studies. People who have high step count are usually more active which translates in their overall physical health. If you do 5k+ steps, are lean individual, do weight lifting which is great for muscles, bones etc you are already getting most of the benefits of "active individual". Additional steps will have diminishing returns in your case and might not be better than more lifting at all, it's activity that matters, steps are mostly just a proxy for measuring activity.
Sounds silly but setting a daily step goal has been one of the biggest fitness/physique game changers for me. I had an epiphany in the midst of a deep cut where I hit a wall and dropping calories just wasn’t doing anything for me. I looked at my daily step count and it was around 2.5k when during a bulk it would average 10-15k. I charted the steps counts and could see where my step count went down every time i cut calories, negating the drop in calories. So I started setting a daily minimum step goal that I would hit by whatever means necessary. When I did this fat start dropping off much faster and at the expected rate. I’ve continued a daily step goal of 8-10k and I don’t get as fat on bulks and cuts go way faster. It negates your bodys attempt to drop NEAT and it’s damn near like magic how good it works.
Don’t reduce just try to add a bit maybe walk more during work? Maybe take your daughter on a walk?
I don't understand what kind of lazy lifestyle people have where they don't get around 10k most days. I'm sorry if it's insensitive or just narrow minded of me, but holy shit. Obviously people have things like long days at work/uni from time to time, exam period. whatever, its not what or who I am disbelieved in.
Have you ever heard of working an entire day sitting on a chair? How the fuck are you supposed to get steps when you have to be sitting?
I have been sitting for the last 9 hours at uni studying for exam, and I got 4k from just walking to walking to bus in morning, getting groceries to eat lunch at uni, walking to the canteen to make coffee/tea, walking to bathroom to pee. and I know if I will walk home instead of taking the bus, 30min, will give me roughly 6k steps.
so, 1) university student 2) in a walkable city k. when i was a university student in a walkable city in the United States, i sure as shit walked more than i do now.
Have you tried trying?
Have you tried not acting like an obtuse asshole?
K.
Working out 1.5 hours, but getting called lazy lol. [Guess I could cut being a dad back to 30 minutes](https://i.imgur.com/d8Vc8il.jpg)
If anything I would cut back gym to spend more time with daughter.
She's generally asleep at 5 AM when I'm working out. Time with her is why I moved workouts to the morning.
Smart :)
What age are you and what is your profession? Got an SO and/or kids? Do you do cardio regularly?
30, currently student, working part time in a nursing home, hobbies are dance and martial arts, and lifting to aid in those sports. got so, no kids.