Regular physical activity is widely recognised as a cornerstone of healthy living, but there is often debate over which type of exercise provides the greatest benefits.
Strength training, walking, running, swimming, yoga and Pilates are all popular options. However, two routines frequently compared are strength training three times a week and walking 10,000 steps daily.
California-based cardiologist Dr Sanjay Bhojraj has more than 20 years of experience and is certified in functional medicine. He recently addressed this comparison in a social media post.
He shared insights into which approach might be more advantageous, depending on individual needs.
Dr Bhojraj stated that he personally prefers strength training three times per week, noting its benefits for building muscle mass, maintaining bone density, and supporting metabolic health.
“For some people, resistance training is essential for bone density, muscle mass, and metabolic health,” he explained.
Interestingly, the cardiologist challenged the popular notion that walking 10,000 steps is necessary for good health.
According to him, the real health benefits of walking begin at around 7,500 steps. This suggests that many people may not need to push themselves to reach the arbitrary 10,000-step mark.
“If you wanted to do that now, I guess you have a reprieve of 2,500 steps that you don’t have to take,” he remarked.
Dr Bhojraj emphasised that the question is not simply which exercise is better in general, but which is better for a specific individual.
Factors such as age, recovery capacity, stress levels, sleep quality, metabolic health, and prior injuries all influence the type of activity that will be most effective.
“For others, consistent daily movement is what restores energy, reduces inflammation, and supports longevity,” he said. “The goal is to choose the form of movement your body can recover from, benefit from, and sustain long term.”
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Ultimately, the cardiologist’s advice highlights the importance of a personalised approach to fitness.
Strength training offers targeted physical gains. Regular walking remains highly beneficial, especially when adapted to one’s own capabilities and lifestyle.
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