Biomedical Scientist Challenges 10,000 Steps a Day Goal, Recommends Vigorous Exercise Instead

The widely accepted goal of walking 10,000 steps a day may not be as beneficial as once thought, according to biomedical scientist Dr. Rhonda Patrick. Speaking on “The School of Greatness” podcast, Dr. Patrick recommends replacing the step count target with just 10 minutes of vigorous exercise each day for better health outcomes.

Dr. Patrick, co-founder of the FoundMyFitness Science Podcast, shared insights from a recent study comparing two approaches during an eight-hour workday: walking for 30 minutes versus performing 10 bodyweight squats every 45 minutes. She explained that “10 bodyweight squats every 45 minutes is better at glucose regulation than a 30-minute walk,” emphasizing the importance of this for overall metabolic health.

Interestingly, the 10,000 steps benchmark did not originate from medical research but was popularized in 1960s Japan through a marketing campaign for a pedometer called the “manpo-kei,” meaning “10,000 steps meter.” This initiative followed the 1964 Tokyo Olympics as Japan sought to combat sedentary lifestyles influenced by American habits and cultural shifts like baseball viewing. Dr. Yoshiro Hatano, a researcher at Kyushu University, estimated that increasing daily steps from 4,000 to 10,000 could burn an extra 500 calories, promoting weight management and fitness.

While walking is better than being inactive, Dr. Patrick notes it does not substantially raise VO2 max—the volume of oxygen uptake during exercise—which is a critical predictor of longevity and cardiovascular health. She highlights that people with VO2 max levels in the top 2.3% reduce their risk of death from all causes by 80% compared to those with lower measurements. This assertion corresponds with research from Harvard Health, which recognizes VO2 max as a reliable fitness indicator linked to longer life expectancy.

Dr. Patrick also referenced studies by cardiologist Benjamin Levine demonstrating how quickly cardiorespiratory fitness declines after periods of inactivity, underscoring the importance of maintaining rigorous physical activity throughout life.

In summary, while the tradition of counting steps remains popular, integrating brief sessions of vigorous exercise—such as bodyweight squats—may offer superior benefits for blood sugar control, cardiovascular fitness, and longevity.