The Study In a study published in the Scandinavian Journal of Medicine & Science in Sports, scientists explored whether squats or walking were more effective for blood sugar control. Participants were divided into four distinct groups:

 

• Group ONE: A single 30-minute walk

• Group SIT: Continuous sitting for 8.5 hours

• Group WALK: Brief 3-minute walks every 45 minutes

• Group SQUAT: Performing 10 squats every 45 minutes

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The Results

The study found that both the WALK and SQUAT groups experienced a notable 21% reduction in blood sugar spikes compared to the SIT group, who remained seated throughout. Interestingly, participants who took frequent short walks or performed squats saw nearly double the glucose-lowering benefits compared to those who took just one 30-minute walk.

 

Why Squats are Superior

Squatting engages powerful muscle activation, particularly in the quadriceps and glutes, which boosts blood sugar clearance more effectively than walking. This muscular activity stimulates the production of lactate (or lactic acid)—a key metabolic component.

Lactate is naturally produced by the body during anaerobic glycolysis, a process used to generate energy when oxygen is limited. It helps control blood sugar by signaling muscles to increase the number of GLUT4 transporters on cell surfaces, facilitating glucose movement from the bloodstream into muscle cells. Remarkably, this glucose-clearing effect can last up to 48 hours after brief activity bursts.

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Key Takeaways

This study demonstrates that performing as few as 10 squats every 45 minutes significantly improves blood sugar regulation, reducing the risk of diabetes and other metabolic issues. While walking is undeniably beneficial, incorporating frequent, short squatting sessions throughout your day appears to be more effective in managing blood sugar levels.

 

Ultimately, shorter and more frequent bursts of physical activity, like squats, can deliver greater health benefits than less frequent, longer-duration exercises.