Is 10,000 Steps a Waste of Time? A Biochemist Says Intense Exercise Is Better
The popular notion of walking 10,000 steps a day for optimal health has come under scrutiny. According to biochemist Rhonda Patrick, focusing on intense exercise for shorter durations may be a more effective use of time. This challenges the widely accepted fitness mantra and raises important questions about exercise efficiency.
Patrick, speaking on Lewis Howes' School of Greatness Podcast, suggests that 10 minutes of vigorous exercise could be more beneficial than a lengthy 10,000-step walk. She argues that intense activities like sprints or cycling intervals are superior for improving glucose regulation and cardiovascular health. "I think that 10,000 steps should be replaced with 10 minutes of vigorous exercise a day," she stated.
She referenced a study highlighting the benefits of "exercise snacks" – brief bursts of activity. The study found that 10 bodyweight squats every 45 minutes during an 8.5-hour period were more effective at regulating blood sugar than a continuous 30-minute walk. This underscores the importance of frequent, short bursts of movement throughout the day.
The argument hinges on the impact on VO2 max, a measure of how efficiently the body uses oxygen during exercise. Vigorous exercise significantly improves VO2 max, which is linked to reduced mortality risk. In contrast, slow walking has a minimal effect.
However, the 10,000-step approach does not go without its defenders. Some argue that walking supports joint mobility, strengthens muscles, improves digestion, boosts immune function, aids in maintaining a healthy weight, and enhances sleep quality. Further, walking in nature can reduce stress and improve mood.
One individual's experience of walking 10,000 steps a day for a month revealed interesting results. While the person initially gained weight, a later analysis revealed a 1.7% increase in muscle mass. They also reported improvements in mental health and overall mood.
The debate continues: Is focusing on 10,000 steps a day outdated advice? Should we prioritize intense exercise even if it means shorter durations? Ultimately, the key takeaway may be that incorporating *some* form of regular physical activity is essential, and the 'best' approach will vary from person to person, with the real enemy being a sedentary lifestyle of inactivity.
What are your thoughts on the 10,000-step challenge versus intense exercise? Let us know your preferred method and experiences in the comments below!