Why Rhonda Patrick Squats Every Hour—And Why You’ll Want to Try It Too
Ever wonder how small changes can make a big impact on your health? Rhonda Patrick, a well-known scientist and health advocate, swears by one simple habit—doing squats every hour. It's a quick move that fits into even the busiest schedule and promises surprising benefits.
You don't need fancy equipment or a gym membership to get started. By adding a few squats to your daily routine, you could boost your energy, improve your focus, and support your long-term well-being. Ready to see how this easy practice can change the way you feel?
Who Is Rhonda Patrick?
Rhonda Patrick, PhD, specializes in biomedical science, focusing on nutrition, aging, and disease prevention. You may recognize her from her widely-viewed podcast, FoundMyFitness, where she interviews researchers and distills complex scientific topics for a general audience. Her research, including studies on micronutrient status, cellular health, and exercise science, appears in scientific journals like The FASEB Journal and PLOS ONE.
You often find her cited as an advocate for practical lifestyle interventions—examples include frequent movement, deliberate stress reduction, and targeted supplementation—to support healthy aging. Notably, her recommendations, like performing squats every hour, underscore her belief in simple, actionable habits that boost overall well-being.
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The Science Behind Squatting Every Hour
Research shows squatting every hour activates large muscle groups, which increases muscular glucose uptake and raises metabolic rate (Pedersen et al., 2012). Studies demonstrate short bouts of movement reduce insulin resistance and decrease blood glucose spikes after meals (Dempsey et al., 2016). Interrupting long periods of sitting with bodyweight exercises like squats improves vascular function and promotes circulation (Thosar et al., 2015). Repetitive squatting strengthens major muscles—such as quadriceps, glutes, and hamstrings—while supporting joint mobility.
You get amplified energy and alertness, since regular movement increases blood flow to your brain (Chang et al., 2012). Physical activity breaks throughout the day also enhance concentration and memory retention (Basso & Suzuki, 2017). Movement interruptions counteract harms from prolonged sitting, which links to higher risks for type 2 diabetes and cardiovascular disease (Dunstan et al., 2012). Rhonda Patrick references these health effects when advocating squatting every hour as a low-effort, science-backed strategy for maintaining metabolic health.
Want expert summaries of Dr. Rhonda Patrick’s podcast episodes and the latest longevity insights from leading experts in the longevity space? Subscribe to The Longevity Digest here.
| Study | Key Finding | Contextual Vector |
|---|---|---|
| Pedersen et al., 2012 | Squats raise metabolic rate, muscle glucose uptake | squatting metabolic health |
| Dempsey et al., 2016 | Reduces insulin resistance, post-meal glucose | movement insulin sensitivity |
| Thosar et al., 2015 | Movement boosts vascular function, circulation | physical activity circulation |
| Chang et al., 2012 | Increased energy, cognition with activity breaks | movement brain function |
| Basso & Suzuki, 2017 | Enhanced memory, concentration from exercise | squatting cognitive benefit |
| Dunstan et al., 2012 | Sitting risks: diabetes, heart disease | sedentary metabolic risk |
Rhonda Patrick’s Hourly Squat Routine
Rhonda Patrick integrates hourly squats into her daily routine to offset the risks of prolonged sitting and promote metabolic health. This routine represents a practical application of scientific findings she shares with her audience.
How She Implements the Practice
Patrick performs bodyweight squats at the top of each hour during workdays, targeting a set of 10 to 20 repetitions every 60 minutes. She completes these squats in her workspace—no gym required—so she stays consistent regardless of schedule demands. By distributing the squats throughout the day, Patrick ensures frequent movement and minimizes sedentary time. The simplicity of bodyweight squats allows immediate execution and limits any disruption to ongoing work tasks. This approach aligns with recommendations from clinical studies on breaking up prolonged sitting periods for better glucose and vascular responses.
Tools and Reminders She Uses
Patrick relies on practical tools to stay on track with her hourly squat habit. She commonly uses digital reminders—alarm apps on her phone or computer—to prompt action each hour. Wearable devices with sedentary alerts, such as Apple Watch and Fitbit, also provide effective cues for movement. Simple checklists or tally marks on a notepad track daily compliance, supporting accountability across busy days. These tools keep the routine sustainable and integration seamless, regardless of workflow intensity.
Want expert summaries of Dr. Rhonda Patrick’s podcast episodes and the latest longevity insights from leading experts in the longevity space? Subscribe to The Longevity Digest here.
Benefits of Squatting Regularly
Squatting each hour delivers immediate and lasting effects for your health and productivity. This habit, championed by Dr. Rhonda Patrick, targets several dimensions of your well-being with efficient, science-backed results.
Physical Health Benefits
Squatting frequently supports metabolic health, joint mobility, and strength. Moving every hour increases lower body muscle engagement, raising glucose uptake and promoting insulin sensitivity as shown in research published by Diabetologia and the American Journal of Physiology. Repetitive squats strengthen the glutes, quadriceps, and calves, helping maintain muscle mass and stability as you age. Mobility benefits include better hip, knee, and ankle function, reducing stiffness and minimizing injury risk during daily activity. Regular squat breaks interrupt sitting, decrease cardiovascular disease risk, and help manage blood sugar—key factors in long-term physical health.
Mental and Productivity Advantages
Interrupting sedentary time with squats improves cognition, alertness, and mood. Studies in the journal Neuropsychologia demonstrate that brief exercise clears mental fatigue and enhances memory retention. Frequent movement increases blood flow to the brain, heightening focus while reducing feelings of stress and anxiety. Short, hourly squat sessions create natural attention resets through improved neurochemical balance, which results in greater sustained concentration throughout your workday. These effects help you stay productive without major disruptions to your schedule.
Want expert summaries of Dr. Rhonda Patrick’s podcast episodes and the latest longevity insights from leading experts in the longevity space? Subscribe to The Longevity Digest here.
Tips for Incorporating Hourly Squats Into Your Day
Set reliable reminders. Use smartphone alarms, smartwatch sedentary alerts, or calendar notifications to cue squats every hour. Consistent reminders, like phone notifications or post-it notes, help maintain the routine.
Schedule specific targets. Commit to a set number of squats per session—Rhonda Patrick fits in 10 to 20 bodyweight repetitions at the top of each hour. Decide on a realistic repetition range based on your current fitness level, increasing gradually for sustained progress.
Choose an accessible space. Perform squats right at your workspace, whether at your desk, in your home office, or next to your workstation. Eliminating extra steps reduces friction and encourages adherence to the hourly habit.
Track your progress. Use apps, physical checklists, or wearable device logs to record each squat session. Monitoring frequency and consistency highlights patterns and keeps you accountable.
Mix in variety. Add air squats, chair squats, or even wall-supported squats throughout the day to prevent fatigue and target different muscle groups. Variety maintains engagement and reduces overuse risks.
Stay mindful of form. Keep your feet shoulder-width apart, back straight, and core engaged for every squat. Controlled movements and proper technique safeguard joints and optimize muscle activation.
Invite colleagues or family. Share the routine with others in your workspace or at home for added motivation and accountability.
Potential Drawbacks and Considerations
Doing squats every hour introduces specific considerations for your physical activity routine.
- Overuse Injuries
Frequent repetitive movements can contribute to muscle fatigue or joint discomfort, especially for individuals with limited strength or pre-existing conditions such as knee osteoarthritis. Research in the Journal of Orthopaedic & Sports Physical Therapy notes that unvaried or improper squatting increases stress on your knees and lower back.
- Mobility Limitations
Certain populations—examples include older adults or individuals with mobility restrictions—may experience difficulty performing standard squats at hourly intervals. Modification or assistance might be required to prevent strain.
- Interruptions to Workflow
Breaking focus for physical activity could disrupt deep concentration during demanding cognitive tasks. The International Journal of Behavioral Nutrition and Physical Activity finds that context-specific factors like meeting schedules or work intensity influence the feasibility of integrating movement breaks.
- Form and Technique Risks
Compromised squat form, particularly under fatigue, raises the risk of injury to your joints. The American Council on Exercise emphasizes the importance of safe body mechanics to avoid tendon or ligament strain, advocating supervision or instructional resources for beginners.
- Adherence Challenges
Sustaining hourly activity can be difficult in environments with rigid schedules, shared workspaces, or social expectations that discourage movement. Barriers such as embarrassment or logistical constraints can reduce compliance, according to workplace wellness studies.
Want expert summaries of Dr. Rhonda Patrick’s podcast episodes and the latest longevity insights from leading experts in the longevity space? Subscribe to The Longevity Digest here.
Key Takeaways
- Rhonda Patrick, PhD, advocates doing bodyweight squats every hour as a simple, science-backed strategy for improving overall health.
- Hourly squats boost metabolism, improve blood sugar control, support joint mobility, and reduce risks associated with prolonged sitting.
- Regular movement breaks, like squatting, enhance focus, mental clarity, and productivity throughout the workday.
- Implementing this habit is easy—set digital reminders, perform 10-20 squats per hour, and track your progress for consistency.
- Be mindful of form and listen to your body to prevent overuse injuries; adapt the routine as needed based on your mobility and work environment.
Conclusion
Adopting Rhonda Patrick's approach of squatting every hour can be a simple yet powerful way to boost your well-being. With just a few minutes of effort each day you can support your metabolic health and sharpen your mental focus.
Whether you work at a desk or juggle a busy home life this habit is easy to adapt to your routine. Give it a try and see how small changes can lead to noticeable improvements in your energy and productivity.
Frequently Asked Questions
Who is Rhonda Patrick and why does she recommend hourly squats?
Rhonda Patrick, PhD, is a biomedical scientist known for her work in nutrition, aging, and disease prevention. She recommends doing squats every hour because it’s a simple, effective way to break up sedentary time, increase energy, and support metabolic health throughout the day.
What health benefits can I expect from doing squats every hour?
Regular hourly squats can improve energy levels, focus, joint mobility, and long-term metabolic health. They help regulate blood sugar, reduce insulin resistance, strengthen major muscle groups, and enhance vascular circulation, leading to better overall well-being.
How many squats should I do each hour?
The recommended routine is 10 to 20 bodyweight squats at the top of each hour during your day. This is enough to activate your muscles and reap health benefits without needing any special equipment.
Can I benefit from hourly squats even if I have a busy schedule?
Yes, hourly squats take less than a minute and don’t require special equipment, so they easily fit into busy routines. You can do them at your workspace or home, and using reminders or checklists can help you stay consistent.
Are there any risks or drawbacks to squatting every hour?
Possible risks include muscle fatigue, joint discomfort, or injury from poor squat form. Individuals with knee issues or limited mobility may need modifications. Frequent interruptions for squats could also disrupt concentration during demanding tasks.
How do I keep track or stay motivated with hourly squats?
Use alarms, phone notifications, wearables with sedentary alerts, or checklists to remind yourself and track progress. Invite colleagues or family to join you for added motivation and accountability.
What should I do if I find standard squats too difficult?
If standard squats are challenging, try modified versions like chair squats, wall squats, or partial squats. Focus on proper form and only do as many reps as comfortable, gradually increasing as strength and mobility improve.
Can hourly squats replace my regular workout?
Hourly squats are a great way to stay active throughout the day, but they shouldn’t replace a full workout routine. They complement regular exercise by reducing prolonged sitting and boosting daily movement.
How should I perform a squat to protect my joints?
Stand with feet shoulder-width apart. Lower your hips back as if sitting into a chair, keeping your knees behind your toes and your chest lifted. Go only as low as comfortable, then return to standing. Maintain controlled movement and good posture to avoid injury.
