Walking 10,000 steps or 10 minutes of intense exercise: Which is better? Biochemist answers
Walking 10,000 steps is all the rage, but could just 10 minutes of rigorous exercise actually be more effective? Biochemist Rhonda Patrick says intensity wins over length when it comes to taking care of heart or efficient blood sugar regulation.
Sharing her views on Lewis Howes' School of Greatness Podcast, Patrick says people should opt for 10 minutes of gruelling workout than 10,000 steps of leisurely walk if they want to make better utilization of their time, and improve glucose regulation and cardiovascular health.
"I think that 10,000 steps should be replaced with 10 minutes of vigorous exercise a day," she said in the interview.
People may feel long-duration walks could be better for fitness, but the biochemist says slow walking may bring limited benefits compared to intense exercise.
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"It comes down to [the fact that] you can walk slow, right?" she told Howes. "Also, do you know how long it takes? It takes a long time—like an hour and a half," she added.
On the other hand, 10 minutes of vigorous exercise, like sprints or cycling intervals, can help boost blood glucose regulation and heart health.
Benefits of
exercise snacks
Quoting a
study
, Patrick said that 10 bodyweight squats every 45 minutes during an 8.5-hour period of sitting improves blood sugar regulation better than a single 30-minute walk.
Talking about 'exercise snacks' or brief, intense bursts of activity is an effective way to avoid health risks linked with our inactive lifestyles.
The study examined how different patterns of muscle activity while interrupting prolonged sitting affect blood sugar control in overweight and obese men. Compared to 8.5 hours of uninterrupted sitting, all active interruptions, one continuous 30-minute walk, or 3-minute walks or squats every 45 minutes led to better post-meal glucose control.
Frequent walking or squatting was significantly more effective than a single 30-minute walk. The improvements were linked to increased muscle activity, especially in the quadriceps and glutes. In short, frequent, short bursts of movement, even as brief as 3 minutes, help regulate blood sugar more effectively than one long session of walking.
Intense exercise vs slow walking: What improves VO2 max
VO2 max, or maximal oxygen consumption, is a measure of how much oxygen your body can use during exercise.
Slow or casual walking doesn't have a major impact on VO2 max. Vigorous exercise on the other hand could drastically improve this measure which can improve your cardiovascular health.
Having a good VO2 max reduces your risk of death from all causes to a significant extent. People with low VO2 max could have a mortality rate lower than those who smoked, had blood pressure, or diabetes, according to Patrick.
Unique benefits of walking
Many, however, would still say that walking is the best exercise as it supports joint mobility and strengthens muscles without the strain of high-impact exercise, which makes it ideal for people of all ages.
Regular walking also improves digestion, boosts immune function, aids in maintaining a healthy weight, and enhances sleep quality.
Mentally, walking, especially in nature, can reduce stress, elevate mood, improve creativity, and even lower the risk of anxiety and depression.
Indoor walking workout: Complete 1000 steps in 10 mins
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