Fitness
Is the 12-3-30 workout better than walking 10,000 steps? I tried both to find out
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“Walking is the best form of exercise you can do,” says Dr Elroy Aguiar, an assistant professor of exercise science at The University of Alabama.
“It’s easily accessible, with a low barrier to entry in terms of cost, equipment and skill requirements. The vast majority of the population can easily get outside and go for a walk; that’s why we say walking is the best recommendation for exercise.”
But, as with anything simple and successful, the internet has found a way to complicate it. Enter the 12-3-30 method – walking on a treadmill with its incline set to 12, at 3mph, for 30 minutes.
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Influencer Lauren Giraldo brought the method into the mainstream, claiming it helped her lose 30lb (just over 13.5kg). Now this “cardio hack” has racked up millions of views on Tiktok, with top videos promising rapid weight loss and a “toned” physique.
As a fitness writer who’s ever-sceptical of anything that sounds too good to be true, I decided to give it a go for myself, and see how it compared to simply walking 10,000 steps a day sans-treadmill – which is something I’ve enjoyed doing for years with no complaints.
How to do the 12-3-30 workout
If you want to try the 12-3-30 trend, all you need is a treadmill and a spare 30 minutes. Set the treadmill’s incline to 12, bump the speed up to 3mph (or 4.8kph if, like me, your treadmill of choice only operates in the metric system) then walk for 30 minutes. You can do this in the gym, or using your treadmill at home.
My thoughts on the 12-3-30 workout
There’s logic behind the 12-3-30 workout. The treadmill offers a more controlled environment than a regular walk, so you can dictate variables like the gradient and pace.
“What you’re doing by increasing the incline is increasing the intensity of the activity,” Dr Aguiar explains. “Incline walking is much more difficult, so it’s going to increase oxygen cost, heart rate and energy expenditure.”
This can improve your cardiovascular fitness. Paired with an appropriate diet, it can also aid weight loss, increasing energy expenditure to create a calorie deficit. But there’s no magic formula to it, you’re just moving more, and some Tiktok videos may overstate its effectiveness on the fat loss front – consistency and time are the real secret ingredients if this is your goal.
Trying the 12-3-30 workout for myself, I wound up far sweatier than I expected; I was essentially walking up a fairly steep hill for 30 minutes. The time went fairly quickly, and compared to a run it didn’t take nearly as much preparation or motivation to get started. These are all plus-points, supporting its reputation as a “cardio hack”. However, I still took umbrage with some elements.
Firstly, I found it a bit boring. I was facing a blank gym wall for the full half hour and, although I roped a friend in to join me for a chat, I’d still rather head to an actual hill for a more stimulating walk.
It also doesn’t include any sort of progression. The workout will keep burning calories, sure, but if you want to see continued improvements in your fitness then you need to gradually make your training more challenging over time by upping various variables – in the case of a treadmill, the main ones are speed, gradient and time.
My other main qualm is that this workout keeps you cooped up inside. As someone who works from home most days, I’d rather use this time to head outdoors and reap the many benefits of doing so.
“Ideally, it’s good to get outside because there are other benefits – interacting with your environment, sun exposure, those sorts of things,” Dr Aguiar tells me.
Read more: I walked 10,000 steps with a weighted backpack every day for a week – here are five reasons I’m not stopping
My thoughts on walking 10,000 steps a day
Walking 10,000 steps per day has become a popular fitness goal thanks to fitness trackers making it their default target. But the figure really stems from a 1960s Japanese pedometer called the Manpo-Kei or “10,000 steps metre”. In other words, it’s rooted in marketing, not science.
The actual amount you need to walk each day to see most health benefits is more like 8,000 steps, studies have shown. However, I’ve found walking 10,000 steps a day works for me, and I’ve been doing it for years.
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Getting on my feet and out of the house boosts my mood and helps my body feel looser after a day at my desk. I can squeeze extra steps in throughout the day with a lunchtime wander or stroll to the shops, and I enjoy it, often exploring new places or meeting friends for an on-the-go catch-up. For me, an ever-changing natural environment is far more engaging than a blank gym wall too.
Research supports my feel-good theory, with a study published in the Scientific Reports journal finding that spending at least 120 minutes per week in nature is “associated with good health and wellbeing”.
But there are some drawbacks to this practice too. Without a treadmill belt forcing you to walk fairly fast, it’s easy to let your pace drop while out for a walk. And Dr Aguiar’s research suggests that walking speed could be linked to the health benefits on offer from getting your steps in.
“The recommendation from our studies has shown that, if you walk at a cadence of about 100 steps per minute, that’s equivalent to what’s called ‘moderate intensity’,” he explains. “All of the research in this area suggests that most of the benefits accumulate at a moderate or higher intensity.”
Read more: You only need three moves and one dumbbell for the best abs workout at home, according to a top trainer
The verdict: 12-3-30 workout vs 10,000 steps a day
Both the 12-3-30 workout and walking 10,000 steps a day have pros and cons. However, the mental and physical benefits of both far outweigh any drawbacks.
Personally, I found walking 10,000 steps a day was the better option by far, leaving me feeling far better than spending 30 minutes staring at a treadmill screen. However, there will be people out there who prefer the structure and tangibility of the 12-3-30 method.
Which brings us to the deciding factors: enjoyment and accessibility. Which one are you able to do regularly, and which one is fun enough to keep you coming back for more?
“I’m not going to dissuade anyone from doing any sort of exercise,” Dr Aguiar says. “Whether people choose to exercise inside on a treadmill or outside by walking around a park, there are benefits to both. And if people are enjoying doing the 12-3-30 trend, good on them.”
In short, adding some extra movement into your routine is rarely a bad thing. If you find something that works for you then it’s well worth sticking with it, rather than flitting between the ever-flowing stream of fitness fads that dominates social media.
As Giraldo says in her initial video on the topic: “I used to be so intimidated by the gym and it wasn’t motivating. But now I go and do this one thing and I can feel good about myself… I look forward to it, it’s my me-time.”
Read more: Adam Peaty reveals the training and mindset shift that got him to Paris 2024 – and what he plans to do next
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Fitness
Experts say seniors over 50 should avoid this exercise, even if you’re not retired
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Getting older doesn’t mean slowing down completely. In fact, many fitness experts stress the importance of staying active well past the age of 50. Regular exercise can help maintain strength, flexibility, and a sharp mind. But not every workout is equally good for older adults. The routines you followed in your 30s may become risky as you cross 50.
Even if you still feel strong and vibrant, certain exercises put unnecessary stress on your joints and muscles. The result can be lingering aches, injuries, and long recovery times. As the goal is to stay fit and well, let’s talk about one strength exercise experts say seniors over 50 should avoid.
What to skip in a fitness routine after 50
If you’ve ever visited a gym, you’ve probably seen the leg extension machine. You sit down, hook your feet under a padded bar, and lift it up and out to strengthen your quadriceps. It’s straightforward, but for seniors, this machine can create more problems than benefits.
Why is it risky? The seated leg extension puts direct pressure on your kneecaps. As you extend your legs, your knees take the brunt of the force, which can wear down cartilage over time. In people over 50, knee joints may already be feeling the effects of years of use. Adding extra load can lead to discomfort, inflammation, and even long-term damage.
Proper form is also tricky on this machine. Many gym-goers lock out their knees at the top of the movement, which adds more stress to the joint. If you have any history of knee pain, arthritis, or injuries, the leg extension machine can worsen these issues.
A better alternative is bodyweight squats or light resistance band exercises. These moves strengthen the quadriceps without placing excessive force on the kneecaps. They also work to support muscles around the hips and core, improving overall stability.
Other exercises seniors should avoid
If you’re adjusting your fitness routine after 50, here are a few more exercises to approach with caution:
- Behind-the-neck pull-downs: Pulling the bar behind your neck puts extra strain on your shoulders and can cause rotator cuff injuries.
- Heavy overhead presses: Pressing big weights overhead can strain your shoulders and upper back, especially if your range of motion is limited. Try lighter weights or substitute with front raises.
- Plyometric jumps: These can stress ankles, knees, and hips if your joints aren’t prepared. If you enjoy plyometrics, stick to lower-intensity versions with smaller jumps.
- Heavy deadlifts: Deadlifts are great for strength, but one wrong move can injure your lower back. If you do them, go light and keep perfect form.
- Sprinting: Going full-speed increases the risk of muscle pulls and joint stress. Brisk walking or light jogging can deliver solid cardio benefits with fewer risks.
Staying active after 50 is one of the best things you can do for your health. Regular movement supports heart health, keeps muscles strong, and boosts mood. The key is to be mindful of your body’s changes and choose exercises that match your current abilities.
Don’t be afraid to swap old routines for safer alternatives. Focus on low-impact movements, like walking, water aerobics, or gentle yoga. Resistance bands and light weights can also help you maintain muscle strength without overloading your joints. If you’re unsure where to start, talk to a fitness professional or your healthcare provider. They can guide you toward workouts that help you stay healthy, happy, and injury-free.
Fitness
Veteran exercise and wellness with VA Western Colorado
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GRAND JUNCTION, Colo. (KJCT) -Staying active reduces your chances of heart disease, Type 2 diabetes and some infectious diseases, according to the CDC.
Veterans can join the Gerofit Program at the VA Western Colorado Health Care System, to work on their wellness goals.
Through Gerofit, veterans and their spouses can join supervised exercise classes virtually, allowing those who live in rural areas or have limited transportation to stay active.
Veterans interested in learning more can call 970-244-1335 or in person, in building 45, the Rehab and Prosthetics Building, at the VA campus.
Copyright 2025 KJCT. All rights reserved.
Fitness
How women can find the best mix of exercise for their age
As a woman the advice around the different types of exercise you ‘should’ or ‘shouldn’t’ be doing can feel overwhelming.
So, what’s the right mix at your life stage?
Here’s what two expects have to say.
What are the essential types of exercise?
Mandy Hagstrom is an exercise scientist whose work focuses on women’s health. Dr Hagstrom says it can be helpful to understand exercise as either aerobic or resistance.
There are “so many different little components” within that, but they are the “really big broad categories”.
When it comes to getting the balance between types of exercise right, she says there’s no concise answer.
“Each type has different benefits at different life stages, but they’re actually all important at each life stage.”
Gynaecologist Pav Nanayakkara from Jean Hailes for Women’s Health says exercise can be a powerful preventative tool.
She breaks exercise down further into four types.
Firstly, zone 2 training “which is low intensity cardio, like brisk walking or cycling.”
Resistance training which includes strength exercises, such as lifting weights or using resistance bands.
Thirdly, there’s high intensity interval training (HIIT) which is “short bursts of high effort exercise with rest in between”.
Lastly, dynamic stability exercises which includes pilates, yoga and balance training.
Listen to your body
Dr Hagstrom says, “our hormonal profile changes [as we age].”
“We become at an increased risk of low bone mineral density, so [conditions such as] osteopenia and osteoporosis.”
She says women also have a “greatly increased risk of cardiovascular disease as we age, particularly through that menopausal transition.”
Dr Hagstrom says different types of exercise can help reduce these risks, but “It’s not like one trumps the other.”
“As we age, we should listen to our body and adapt as required.“
What exercise can a younger woman prioritise?
Dr Nanayakkara says strength and resistance focused exercise are “important in your twenties and thirties for building strong bones and muscles”.
“That’s when you develop peak bone and muscle mass.”
She says HIIT can be particularly beneficial for the fitness and metabolism of women in their twenties to forties.
“In a patient in their twenties, we would encourage training across all of those four areas, but you could focus a little bit more on resistance and high intensity interval training.”
Dr Hagstrom says the generic exercise guidelines are “pretty good” for the general population. It recommends a combination of moderate exercise (walking, golfing and swimming) and vigorous exercise (soccer, netball and jogging) throughout the week for those aged from 18 to 64. As well as muscle strengthening activities (lifting weights, push-ups and squats) twice a week.
Dr Hagstrom says strength training is the requirement people most often fail to meet.
Strength training could be callisthenic type exercise, cardio-based strength such as body pump classes, or heavy powerlifting.
She says “any strength training is better than no strength training” and to consider how you can “progress and improve — whether that’s the intensity or the reps you’re doing”.
What could exercise look like for a middle-aged woman?
Dr Nanayakkara says strength exercises “become even more important after menopause to prevent things like osteoporosis and osteopenia or muscle loss.”
She says zone 2 training is also “particularly important in women in their forties and beyond”, because of its relationship with heart health and the metabolism.
Dynamic stability exercise, such as pilates are also really beneficial for women in perimenopause and onwards to help with mobility and balance, she says.
Dr Hagstrom notes that the impacts of menopause are “really individualised” and it doesn’t necessarily mean you need to change up your exercise regime if it’s working for you.
“Some women can get a lot of joint pain … if they’ve strength trained previously they might find simple substitutions of movements [necessary].”
Mandy Hagstrom says strength training is the gold standard for preserving bone mineral density and offsetting muscle mass loss through menopause. (Supplied: Mandy Hagstrom)
What can an older woman prioritise?
Dr Nanayakkara says HIIT is something you may choose to do in moderation as you age, because it “can have a more of a strain”.
Dr Hagstrom says balance becomes even more important and some people find a “massive benefit” from incorporating activities like yoga into their week.
But with all exercise, she says “the individual benefits that people feel and receive is going to depend on where they are when they start the exercise.”
Starting sooner rather than later can help, as “maintaining anything is easier than gaining something”.
Choose what you enjoy
Dr Hagstrom says that “across all life stages, the best type of exercise is the type that you’re going to do.”
She says people don’t follow through with exercise programmes long-term, because they fall into the trap of choosing types of exercise they “think they should”, rather than exercise they’re likely to enjoy.
Dr Hagstrom recommends trying “a whole bunch of different things to figure out what types you like.”
For example, knowing whether you prefer working out in the outdoors or a fitness centre can help.
This is general information only. For detailed personal advice, you should see a qualified medical practitioner who knows your medical history.
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