Hey, Quick Win for Your Blood Sugar
Bryan Johnson dropped this one: “10 squats beats a 30 min walk.”
He claims that knocking out 10 squats every 45 minutes after a meal works 14% better for blood sugar control than going for one solid 30-minute walk.
The cool part? Your quads and glutes are basically the biggest “glucose sponge” in your body. Repeated short bursts clear more sugar than one long effort.
And no, the walk isn’t bad — it’s just not as effective in this case.
What the Study Says
A 2024 study put this to the test with overweight guys sitting for hours. They compared:
- Just sitting
- One 30-minute walk
- Short walking breaks every 45 minutes
- Short squatting sessions (about 10 squats) every 45 minutes
The frequent short moves (both walking and squatting) beat the single long walk for keeping blood sugar steadier after meals.
Why? More intense muscle activation in your legs = better sugar uptake. Your big leg muscles turn on repeatedly and soak up glucose like a sponge.
How to Actually Do This
Super simple:
- After eating, set a timer for every 45 minutes.
- Stand up and knock out 8–12 bodyweight squats.
- Keep it easy: feet shoulder-width, lower down like you’re sitting in a chair, then stand back up.
You can do this at your desk, during TV breaks, or between meetings. No gym needed.
Pro tip: Start with fewer reps if you’re new to it and build up.
Bottom Line
Ten squats every 45 minutes is a tiny habit with a surprisingly big payoff for blood sugar control. It’s not about replacing walks completely — just adding these quick moves to fight all that sitting we do.
Give it a shot for a week and see how your energy feels.
Have you tried movement breaks like this? Drop a comment and let me know what works for you!
Reference:
Gao Y, et al. Scandinavian Journal of Medicine & Science in Sports, 2024.
