10,000 steps or a couple of rounds of push-ups?
Physical activity and exercise
The first point that needs clarification is the terms ‘physical activity’ and ‘exercise’.
They are usually used interchangeably, although formally PA is any bodily movement caused by skeletal muscles that results in energy expenditure. Exercise in the form of training is a specific type of PA that is structured, repetitive and performed to improve or maintain one or more elements of physical fitness.
From an energy balance point of view , ‘physical activity’ corresponds more to non-exercise or spontaneous physical activity (NEAT non-exercise activity thermogenesis). The term exercise activity thermogenesis (EAT) is reserved for deliberate exercise as part of a training.
10,000 steps or a couple of rounds of push-ups?
The question of 10,000 steps vs. spiders is, from this point of view, a question of two different categories of physical activity , which are complementary rather than interchangeable.
The two activities also differ in the involvement of a different so-called energy system. In the shortest terms, during prolonged exertion, of not too high intensity, performed with a full oxygen supply, fat metabolism predominates. In the case of high-intensity exertion with an incomplete oxygen supply (and thus causing the so-called “shortness of breath”), carbohydrate (glycogen) metabolism begins to dominate.
The news that low-intensity activity predominantly burns fat is apparently very good news for all those planning to shed excess body fat. Unfortunately, the process of burning fat is an extremely energy-intensive process.
This is the result of thousands of years of human evolution, with humans experiencing starvation most of the time, punctuated by short periods of very abundant eating after the occasional hunting success. It is generally estimated that a man weighing 70 kg , of average body build, who would like to get rid of 100% of his fat would have to run 140 marathons. This is quite a lot.
Does this mean that doing low to moderate intensity physical activity that results in burning mainly fats is pointless – of course not. However, it does not seem advisable to pursue this (as an essential goal) as part of EAT training. Even with considerable determination and good organisation, we are able to set aside about one hour a day for training.
We all have family, work and other responsibilities, not to mention the need for a minimum of 7 hours of sleep to stay healthy. It would also be a mistake to dedicate the time set aside for work or maintaining family relationships to long training sessions. Especially if these are to be our permanent habits and not “New Year’s resolutions” starting on 1 January and usually ending after 2-3 weeks max.
It is worth mentioning that a detailed comparison of the energy expenditure of those doing actually very regular physical training with those doing tedious daily chores, e.g. cleaning the house all day, shows that it was in the latter group that higher total energy expenditure was recorded.
How does this compare with 10,000 steps?
It must take at least 1.5 hours at an average walking pace to complete this task in one go. Such an accomplishment looks more like a deliberately planned workout. A comparison of the effects with the time involved shows that this time can be used much more effectively for one’s own fitness and health, e.g. by performing the aforementioned spinning and other dynamic, short-duration exercises characteristic of HIIT (high intensity interval training).
It is definitely a different matter if the 10,000 becomes part of our NEAT – i.e. it is completed “on occasion” e.g. on the way to or from work, childcare implementation, etc. This can now be determined very precisely using popular apps on mobile phones.
So, does completing 10,000 in NEAT ‘take care’ of the subject of our physical activity 100%? The answer is no, although in all studies people with high spontaneous activity, sustained throughout their lives, have a relatively low cardiovascular risk.
It is worthwhile to undertake physical activity in the form of short workouts, i.e. 20-30 min , through which other elements of physical fitness can be developed. If our NEAT is moderate-intensity aerobic activity (MICT), e.g. walking, it is worthwhile to complete other forms of activity as part of our training.
It is worth considering, for example, resistance training as part of EAT, the main benefit of which is an increase in muscle volume and strength. A change in body composition to increase lean body mass (FFM), which depends mainly on muscle, is associated with an increase in basal metabolic rate (BMR), the contribution of which to the energy balance is much greater than in NEAT and EAT combined (we are “with” our BMR 24 hours a day, 7 days a week).
Another category of training that allows us to achieve different goals than in NEAT is high-intensity short interval training in short pulses – usually 30-60 seconds. As mentioned in the introduction, this type of activity engages a different energy system – i.e. the glycolysis system. This has a greater positive effect on reducing insulin resistance and results in an increase in the important metabolic parameter of maximal oxygen uptake mVO2.
This is a parameter that, like FFM, increases BMR. Nevertheless, it is important that a high mVO2 is the most important single medical parameter, determining the reduction of morbidity and survival in critical situations.
Thus – “10,000 steps or spiders?” – for both activities should find a place in the daily schedule, depending on the baseline level of cardiovascular risk, previous physical activity, status of individual fitness components, work intensity (within NEAT) and other variables.
Author: Dr Sławomir Powierża, Cardiologist