You’ve set a goal to reach 10,000 steps daily—walking the dog, running errands, and gym workouts make it seem achievable. But your fitness tracker stops counting steps during your half-hour elliptical session while watching “Drag Race.” So, does the elliptical count as steps?
Although elliptical movements resemble walking, the benefits differ from simply counting steps. Well+Good consulted personal trainers to explain what elliptical workouts and step counting each offer, and what to consider when substituting one for the other.
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How using the elliptical compares to counting steps
An elliptical workout mimics walking, as your strides push off the pedals similarly to stepping. Olivia Lord, CPT at Crunch Fitness, explains it involves the same forceful foot movement. However, since your feet remain on the pedals, the impact of footfalls is greatly reduced. This low-impact design benefits those with joint issues by lessening stress and wear, but it also means less bone-density improvement compared to walking. Fitness coach Ashley Selman, CSCS, notes that without that ground impact, the skeletal system gets less stimulation for bone health.
The bigger difference lies in how we accumulate steps versus elliptical time. Most daily steps come from casual activities—moving around the house, errands, or light walking—without significantly raising heart rate. “Steps are movement, not necessarily exercise,” says Selman. True exercise requires cardiovascular or muscle-building effort.
Elliptical workouts are more likely to provide solid cardio, especially if you maintain a good pace and engage your arms. Adding effort with bigger strides enhances the workout even more.
Still, tracking steps remains valuable. “Sitting too much is a major health risk,” Selman emphasizes. Using step goals encourages regular movement, which boosts blood flow and muscle activation, helping offset the harmful effects of prolonged sitting. Research links excessive sedentary time to increased heart disease risk, even for active individuals.
So, can the elliptical count as steps?
Although elliptical workouts offer different benefits than increasing daily steps, both trainers agree that elliptical strides count toward your step goal. Olivia Lord says it’s a solid alternative when you can’t reach your step target. The elliptical activates muscles and boosts circulation like walking but lacks the bone-strengthening impact.
If your fitness tracker doesn’t count elliptical strides, you can estimate steps manually. Some machines show stride counts, or you can count strides for one minute and multiply by the workout’s total minutes.
Keep in mind, increasing resistance or stride length may reduce step count but boosts cardio intensity. Step count is just one fitness metric—don’t rely on it as the sole measure of your daily effort.
It’s smart to have a step goal on top of your workouts
Counting steps and using the elliptical serve different fitness goals. Steps track overall daily movement, while elliptical workouts focus on raising your heart rate for a set period. For optimal health, aim for thousands of daily steps plus 150 minutes of cardio weekly, along with strength training.
Ashley Selman suggests combining both whenever possible. “If you need to trade some steps for an elliptical session, that’s a smart compromise—you’re getting benefits from both.” So, if your smartwatch shows fewer steps after an elliptical day, don’t worry—you’re still supporting your health in a valuable way.
Frequently Asked Questions
Does using an elliptical count as steps on fitness trackers?
Some fitness trackers may not count elliptical strides as steps since your feet don’t hit the ground. However, many accept the movement as activity, and some ellipticals display stride counts you can track manually.
Are elliptical strides equivalent to walking steps?
Elliptical movements mimic walking but have less impact. They engage muscles and improve cardio but don’t provide the same bone-strengthening benefits as walking.
Can elliptical workouts replace daily step goals?
Yes, elliptical workouts can substitute part of your daily step count, especially if you can’t meet your step goal. They offer a more intense cardio workout, making the trade-off worthwhile.
How can I estimate steps from my elliptical workout?
Count how many strides you take in one minute, then multiply by the total minutes you exercise on the elliptical. Some machines also display stride counts.
Is it better to focus on steps or cardio workouts like the elliptical?
Both are important. Steps track overall daily movement, reducing sedentary time, while cardio workouts boost heart health and fitness. Ideally, combine both for best results.
Does increasing resistance on the elliptical affect step count?
Yes, increasing resistance or stride length can reduce step count but increases workout intensity and cardiovascular benefits.
Why do experts recommend both steps and elliptical workouts?
Because steps promote consistent movement throughout the day, reducing risks linked to prolonged sitting, while elliptical workouts provide focused cardiovascular and muscle conditioning.
Conclusion
Elliptical workouts and daily step counts each play unique roles in your fitness routine. While elliptical strides may not perfectly match the impact or bone-strengthening benefits of walking, they still count as valuable movement that boosts cardiovascular health and muscle activation.
Combining regular daily steps with dedicated elliptical sessions offers the best balance for overall fitness and well-being. Remember, step counts are just one measure of activity—prioritize a mix of movement types to support both heart health and long-term mobility.
