We’ve all heard the warnings: “Sitting is the new smoking.” Research has repeatedly shown that prolonged sitting can contribute to a range of health problems, including obesity, heart disease, and poor blood sugar control. But realistically, most of us spend a significant portion of our day sitting—whether at work, in the car, or relaxing at home.
The big question is: How much movement does it actually take to counteract these negative effects? A new study has found a surprisingly simple answer—just 10 bodyweight squats every 45 minutes can significantly reduce blood sugar spikes and improve metabolic health.
Why Squats May Be Better Than a Walk
Walking is often recommended as a way to break up long periods of sitting, and for good reason—it improves circulation, burns calories, and promotes cardiovascular health. However, this recent study suggests that short bursts of squatting may be even more effective than a 30-minute walk when it comes to blood sugar regulation.
The secret lies in a metabolic powerhouse: lactate.
Lactate is often misunderstood as a simple byproduct of exercise, but it actually plays a critical role in energy metabolism. When you perform squats, your muscles produce lactate, which signals muscle cells to bring GLUT4 transporters to their surface. These transporters pull glucose from the bloodstream into the muscles, helping regulate blood sugar.
The Study: Squats vs. Sitting vs. Walking
To determine the most effective way to counteract prolonged sitting, researchers tested four different activity patterns:
1⃣ SIT – Sitting uninterrupted for 8.5 hours
2⃣ ONE – A single 30-minute walk
3⃣ WALK – 3-minute walks every 45 minutes
4⃣ SQUAT – 10 bodyweight squats every 45 minutes
At the end of the study, both the WALK and SQUAT groups showed a 21% reduction in blood sugar spikes compared to the uninterrupted sitting group. That’s nearly twice the glucose-lowering benefit of the single 30-minute walk.
Why Squats Are So Effective
The key to squats’ success lies in muscle activation patterns. Squatting engages some of the body’s largest muscle groups, including the quadriceps and glutes. These muscles require more energy than the smaller muscles used during walking, which means they pull more glucose from the bloodstream.
The Power of Muscle Activation
The study found that the greater the muscle activation, the stronger the glucose-lowering effect. Short, frequent bursts of movement—such as 10 squats every 45 minutes—result in:
Increased muscle engagement, leading to better glucose clearance
Higher lactate production, enhancing metabolic activity
Long-lasting effects, with benefits lasting up to 48 hours
Interestingly, the study also found that neither squats nor walking significantly activated the hamstrings, suggesting that incorporating additional movements—like lunges or hamstring bridges—might provide even greater metabolic benefits.
Beyond Blood Sugar: More Reasons to Squat
While the study focused on blood sugar control, squats offer a wide range of health benefits, including:
Improved lower-body strength – Stronger legs mean better mobility, balance, and a reduced risk of falls.
Boosted metabolism – Engaging large muscle groups helps burn more calories throughout the day.
Stronger bones – Weight-bearing exercises like squats support bone density, reducing the risk of osteoporosis.
Better brain function – Exercise has been shown to improve cognitive function, mood, and focus.
How to Incorporate Squats Into Your Day
The best part about this approach? It’s easy to do, requires no equipment, and fits into any routine.
Try This Simple Plan:
Set a timer to remind yourself to move every 45 minutes.
Perform 10 bodyweight squats, focusing on proper form:
- Keep your feet shoulder-width apart.
- Lower your hips as if sitting in a chair.
- Keep your chest up and your knees tracking over your toes.
- Push through your heels to return to standing.
Reap the benefits of better blood sugar regulation and improved overall health—without needing a gym or fancy equipment.
Final Takeaway: Move Smarter, Not Just More
If you want to combat the negative effects of sitting, it’s not just about moving more—it’s about moving smarter.
While long walks and regular workouts are still beneficial, short, intense movement breaks—like 10 squats every 45 minutes—can be a game-changer for blood sugar control and metabolic health. So, the next time you feel stuck at your desk, don’t just sit there—drop into a squat and let your muscles do the work!
Read more.
9 Types of Squats for a Boosted Booty and Leaner Legs
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