Regular physical activity is considered one of the most important pillars of a healthy lifestyle. However, among countless choices such as weightlifting, jogging, swimming, yoga or Pilates, many people are still wondering between the two most popular forms of exercise, gym and walking 10,000 steps a day.
Dr. Sanjay Bhojraj, a cardiologist in California with more than 20 years of experience and a functional medicine expert, shared a clear perspective on this issue.
According to him, if he has to choose, he leans towards strength training three times a week because of the comprehensive benefits that this form brings to the body.
Dr. Bhojraj said that strength training helps maintain and increase muscle mass, improve bone density and support metabolic health.
These factors are especially important when people enter middle age and old age, when the risk of muscle loss and osteoporosis increases.
Muscle not only helps you become healthier but also acts as a metabolic organ, directly affecting cardiovascular health and longevity," Mr. Bhojraj emphasized.
However, the cardiovascular doctor also does not deny the benefits of walking. He believes that walking is a simple form of exercise, easy to maintain and suitable for many subjects.
Notably, according to him, the main health benefits of walking do not necessarily lie in the familiar 10,000 steps. Instead, about 7,500 steps per day is enough to bring significant improvements to cardiovascular and overall health.
When asked what a better choice is between strength training 3 times a week or walking 10,000 steps a day, Dr. Bhojraj said that human biology does not operate according to a common pattern.
Age, recovery ability, stress level, sleep quality, metabolic health and injury history all affect how the body reacts to exercise.
For some people, especially those who are less active or are losing muscle, strength training is a key factor to maintain long-term health.
Conversely, for people who are under a lot of pressure, sleep poorly or have an easily inflamed body, gentle daily exercise such as walking helps restore energy, reduce stress and support longevity.
According to cardiologists, the ultimate goal is not to follow a specific number or exercise trend, but to choose a form of exercise that the body can recover, benefit from and maintain for a long time.
The best exercise is the exercise you can stick with for many years, not just a few weeks," Bhojraj concluded.
(The article is for reference only, not for professional advice. Always consult a doctor or medical expert if you have questions).
