We're used to thinking of 10,000 steps as the gold standard for daily activity. But modern research shows that sometimes short, intense bouts of exercise are just as beneficial as long walks.
Endocrinologist and sports medicine specialist Alexey Kalinchev told aif.ru about this.
This statement is a simplification that reflects an important shift in how we understand physical activity, but it shouldn't be taken literally. Comparing squats and 10,000 steps directly is difficult because they accomplish slightly different goals, and here's why.
Let's start by saying that the famous 10,000-step “norm” is more of a marketing ploy than a rigorous scientific recommendation. It originated in Japan in the 1960s as a clever slogan for an advertising campaign promoting the first pedometer.
Modern scientific evidence shows that the optimal number of steps for health is lower.
A study published in The Lancet Public Health found that the greatest reduction in health risks (including a 47% reduction in the risk of all-cause mortality) was observed at just 7,000 steps per day. Increasing the daily step count to 10,000 steps yielded only a minor additional benefit.
Positive effects begin to appear with just 2,500–4,000 steps per day. Furthermore, 10,000 steps requires an average of 90 minutes of walking per day, which is an unaffordable luxury for many working people.
The main conclusion is that any walking is beneficial, but chasing the 10,000 step figure is not at all necessary.
What is the power of 10 squats?
While walking is an excellent cardio exercise, squats are a strength exercise that engages approximately 70% of the body's muscles. Their main advantage over walking is the intensity of muscle work, which produces effects difficult to achieve with a leisurely stroll. Prolonged sitting in a forced position leads to blood stagnation, causing discomfort and other problems. Calf raises are another effective exercise for preventing blood and lymph stagnation in the calf muscles, acting as a “pump” for the veins. They strengthen the gastrocnemius and soleus muscles, improve venous return, prevent swelling and varicose veins, and relieve fatigue, making them especially beneficial for those with a sedentary lifestyle.
What to choose: steps or squats?
The recommendation of 10,000 steps a day isn't always possible, and it won't relieve swelling and numbness right now.
10 squats and 10 calf raises are a great alternative!
They will quickly pump blood to numb limbs and quickly return you to working condition.
What are the benefits of squats?
Sugar and Metabolism Control – Squats force large muscles to actively consume glucose from the blood. This effect can last up to 48 hours. In comparison, walking, a less intense exercise, has a smaller metabolic effect.
For heart health, research shows that strength exercises like wall sits are one of the best ways to lower blood pressure.
For muscle and bone preservation, walking has almost no effect on muscle mass, but after age 40, we lose 3-5% of our muscle mass every ten years. Squats are the key exercise for combating sarcopenia (age-related muscle loss), strengthening bones, and reducing the risk of osteoporosis.
For the brain – squats can also be beneficial for the mind. Short squat breaks throughout the day help maintain concentration and improve blood flow to the brain.
Even 30 squats a day (for example, 3 sets of 10) improve blood circulation, speed up metabolism, and help combat back pain from sedentary work.
What is healthier: walking or squats?
The truth is, these activities aren't mutually exclusive, but rather complement each other. Walking and squats serve different purposes.
Walking gently trains the heart and lungs, reduces the risk of heart attack and stroke by 20-30%, improves mood, and is suitable for almost everyone. It is essential for overall endurance.
Squats are the king of strength and metabolic health. They're the best way to preserve muscle, control blood sugar, and maintain a high basal metabolic rate.
The ideal strategy is a combination of these workouts.
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