12-05-2025
Biochemist Shares Why Walking 10,000 Steps a Day Is a Waste of Time
Walking 10,000 steps a day has become a popular fitness goal—but according to biochemist Rhonda Patrick, it's not the best use of your time.
Patrick appeared on Lewis Howes' School of Greatness Podcast, sharing her controversial take: "I think that 10,000 steps should be replaced with 10 minutes of vigorous exercise a day."
"It comes down to [the fact that] you can walk slow, right?" she elaborated. "Also, do you know how long it takes? It takes a long time—like an hour and a half."
By comparison, 10 minutes of vigorous exercise—like sprints or cycling intervals—can be more effective for improving glucose regulation and cardiovascular health
To back this up, Patrick pointed to a study which found that performing 10 bodyweight squats every 45 minutes over an eight-hour work week is better at glucose regulation than 30-minute walk.
Walking is better than nothing—but a slow, casual stroll won't drastically improve your VO2 max, which is a key measure of how well your body uses oxygen during intense exercise.
People in the top 2.3 percent for VO2 max have an 80 percent lower risk of death from all causes compared to those at the bottom.
On the other hand, people with low VO2 max had a mortality rate that was comparable—or even worse—than people who smoked, had hypertension, or diabetes, Patrick shared.
Users in the comment section weren't necessarily fond of her advice about ditching the 10,000 steps a day protocol.
"That hour and a half outside getting fresh air, sun in the face enjoying nature is priceless and does a lot more to the overall health and well-being than a 10 minute work out," one YouTube user commented.
"Walking is the foundation of the pyramid, even for active people," another user added. "It can't be replaced by vigorous exercise. You need to be able to walk before you run."
The real enemy is a sedentary lifestyle of inactivity. Getting your steps in can still support overall health, but pairing that movement with even a few minutes of vigorous exercise may offer greater benefits for your heart, metabolism, and longevity.
