The original article is saying that 5K steps is enough and additional steps are not required to get health benefits. So, it sounds like you were already doing 5K and plus the running&#x2F;weight lifting. When you replaced running+weights with the additional 5K steps, you did not get any benefits but gave up an important workout. The original article also mentions the importance of 45 minutes of high-intensity exercise. Everything you say matches the results they found.