Vehniah K. Tjong, MD, is an orthopaedic sports medicine surgeon at Northwestern Medicine. She explains what research shows about popular exercise habits and what helps you burn calories, build endurance and lose weight.

10,000 Steps

You have probably heard that you should aim for 10,000 steps a day. Many people rely on fitness trackers or smartwatches to hit this goal. Yet health benefits can begin well below 10,000 steps — with major gains around 5,000 to 7,000 steps.

In general, experts agree the 10,000-step goal is not as important as you might think. Here’s why:

• Quality matters more than quantity. A brisk walk that raises your heart rate improves cardiovascular fitness more than slow walking.
• Reaching 10,000 steps is not the only way to stay healthy. Activities like strength training, resistance workouts, cycling or swimming may not show up on fitness trackers, but they still help you burn calories and build muscle.
• The number lacks strong evidence. The 10,000-step goal began as a marketing concept, not a personalized fitness recommendation.

Walking still plays a key role in a healthy lifestyle, especially if your goal is to lose weight. It can also improve circulation and help you stay active throughout the day.

“Movement is key,” says Dr. Tjong. “If you sit at your desk all day, take a walk to meet your colleagues instead of messaging them or doing a virtual call. And if you can, choose the stairs over the elevator. Even small increases in your heart rate and your step count help.”

30 Minutes a Day

Another goal you may have heard about is striving for 30 minutes of exercise a day. That advice still holds up — especially for beginners starting a fitness or weight loss journey.

It’s how you spend those 30 minutes that matters.

For example, high-intensity workouts, such as interval training or high-intensity cardio, raise your heart rate faster. They can also help you burn calories more efficiently than lower-intensity exercise.

At the same time, adding strength training helps build muscle and supports metabolism and long-term weight loss.

Health experts recommend at least 150 minutes of moderate activity each week. That can include:

• Cardio or aerobic workouts
• Strength training sessions
• Active recovery days

“Balance is essential,” says Dr. Tjong. “Try planning your week to include equal amounts of strength training, cardio workouts and recovery days. Cross-training is an important strategy to maintain healthy muscles and joints.”

Weekend Warriors

Many people don’t have time for daily workouts. That’s where the “weekend warrior” approach comes in — packing all your exercise into one or two days.

Here’s the good news: Research shows this approach can still benefit heart health and calorie burn.

However, doing too much high-intensity exercise at once can increase your risk of injury, especially without proper warmup or recovery time.

It can also make it harder to maintain a balanced routine that includes aerobic exercise, flexibility and strength training.

What About Fitness Trackers and Trends?

From fitness trackers to viral challenges, technology and social media trends are shaping how people work out.

Popular trends include:

• Wearable devices that track heart rate, steps and calories
• Ice baths, also called cold plunges
• Quick-fix workouts promising fast weight loss
• Influencer-led routines on social media

While these can be helpful for motivation, they are not always based on science. For example:

• Fitness trackers may not accurately track calories burned during strength training.
• Cold plunges may aid recovery, but they don’t directly lead to weight loss.
• Trends often focus on quick results instead of long-term health.

A certified personal trainer or health expert can help you build a routine that fits your fitness goals, whether that’s improving endurance, building muscle or reaching sustainable weight loss.

“Motivation comes in many different forms. Fitness trends can bring new ideas and social connection to our workouts,” says Dr. Tjong. “However, being consistent with your fitness routine is still the most effective way to reach your goals.”

The Truth About Exercise

Fitness feels different to everyone. There is no one-size-fits-all workout plan. An effective routine is one that:

• Keeps your heart rate elevated
• Combines cardio and strength training
• Supports your overall health
• Fits your lifestyle and schedule
• Is something you can maintain consistently

You don’t need every new trend, wearable device or workout program to succeed. Whether you walk, lift weights or take group classes, consistency matters most.

“The secret to success is a sustainable, balanced exercise program with reasonable goals and weekly accountability,” says Dr. Tjong. “And of course, having fun helps.”

Ready to switch up your fitness routine, but need a little inspiration? Learn more about creating an exercise program.