Comparison 12-30 Vs Jalan 10 Thousand Steps, Which Is Healthier?

Illustration of the healthy habit of walking (Freepic)

JAKARTA - In a growing world of fitness, two walking methods are the center of attention, namely walking 10 thousand steps a day, which has long been popular thanks to fitness trackers, and a treadmill 12-3-30, which is viral on social media. But which one is more effective and good for you?

The 12--3-30 method was introduced by influencer Lauren Giraldo and became a sensation on TikTok. The exercise is simple, namely with a treadmill slope of 12 degrees, a speed of 3 miles per hour (about 4.8 km/hour with a duration of 30 minutes.

Giraldo claims this method helps him lower more than 13 kg. Since then, videos promoting this 'cardio hack' have been watched millions of times and promise a faster weight loss and a faster body.

"I used to feel scared going to the gym and not motivated. But now I'm only doing this one thing and I feel good about myself. I'm looking forward to it, this is my time for myself," Giraldo said in his video.

Meanwhile, walking 10 thousand steps a day has become a gold standard in a healthy lifestyle, thanks to the appearance of a fitness tracker that makes it a built-in target.

However, historically, the figure of 10,000 steps comes from a Japanese pedometer in the 1960s named Manpo-Kei, which is actually more marketing than science.

In fact, modern studies show that 8 thousand steps per day are enough to provide significant health benefits. Even so, many people still choose the 10 thousand mark, because it is easy to remember and becomes a pleasant personal challenge.

"I found that walking 10 thousand steps a day really helps my mood, makes my body feel lighter, and gives me a reason to leave the house after sitting all day at work," said a fitness writer who has tried both methods.

According to Dr. Elroy Aguiar, assistant professor of sports science at the University of Alabama, walking in any form is the best form of sport that can be done by almost everyone.

"Walking is easy to access, it doesn't cost a lot of money, and it can be done by the majority of people. That's why we always recommend walking as a form of the main sport," explained Dr. Aguiar.

However, he also admitted that the slope of the treadmill in the 12--3-30 method increases the intensity of the exercise. This can help improve heart fitness and burn more calories.

"Going up is much more challenging. It will increase oxygen consumption, heart rate, and energy spending," he said.

On the other hand, walking outdoors also provides psychological and environmental benefits that cannot be obtained from treadmills.

Idealnya, berjalan di luar lebih baik karena Anda juga mendapatkan paparan matahari dan interaksi dengan lingkungan sekitar, tambahnya.

Benefits and Shortages

Here are some comparisons between 12--3-30 and 10 steps a day.

- Burn calories faster

- Structured and easy to follow exercises

- Suitable for people who like to practice indoor

Lacks:

- Monoton and can be boring

- Not flexible (need a treadmill)

- Lack of mental stimulation or social interaction

- More flexible and easily inserted into the routine

- Can be done anywhere, anytime

- Provide psychological benefits from exposure to nature

Lacks

- Intensity can be too light if the speed is slow

- It takes more time in total

- Weather can be an obstacle

The answer depends on your personal goals, comfort, and consistency. If you want to lose weight and improve heart health in a short time, 12--3-30 can be a good choice.

However, if you prefer relaxed activities that can be done while enjoying nature and meeting friends, then walking 10 thousand steps may be more suitable.

"I will not prohibit anyone from exercising in any way. Whether indoors or outside, they are useful. The important thing is, you enjoy it and do it regularly." said Dr. Aguiar.