Walk this way -- or that way

I'm a great fan of walking 10,000 steps a day -- or the equivalent. But what exactly is equivalent? And how does that get figured out?

Well, the conversion of steps into other activities is based on the estimated effort, called a Metabolic Equivalent for Task or MET, that it takes for each activity. And while it's been determined based on solid research, the equivalencies are approximate -- but close enough to give you a good idea of what's what.

The Massachusetts Institute of Technology has a great chart that gives you the step equivalent per minute of more than 100 intensities of various exercises (such as bicycling at a leisurely, easy, moderate or vigorous pace). You then multiply that times the number of minutes you were doing the activity and -- voila! -- your step equivalent. You can access the chart at https://web.mit.edu/search. Type in "step equivalents."

Now, is it smarter to do 10,000 steps a day or to mix it up with various activities? Well, combining different types of activities can reduce your risk of injury, keep you motivated, and challenge your body in new ways to provide well-rounded fitness. The Cleveland Clinic points out that doing the same cardio workout (moderate to intense walking qualifies) every day is generally OK, just don't make it relentlessly intense. But doing strength training in the same way day after day doesn't let muscles repair from inflammation. So, enjoy your walk or walk equivalent toward a younger, healthier future. And check out my audiobook "YOU: On a Walk."

Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.longevityplaybook.com. Email your health and wellness questions to Dr. Mike at questions@longevityplaybook.com.

(c)2023 Michael Roizen, M.D.

Distributed by King Features Syndicate, Inc.


(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.