Physician explains why simple squats may outperform long walks for blood sugar control: ‘Try them every 45 minutes’
Physician explains why simple squats may outperform long walks for blood sugar control: ‘Try them every 45 minutes’
For years, walking—especially after meals—has been the go-to advice for keeping blood sugar levels in check. It’s easy, accessible, and undeniably beneficial. But emerging research suggests that when it comes to glucose control during long hours of sitting, another surprisingly simple movement may work even better.
In a January 6 Instagram post, Dr. Austin Perlmutter, MD, a board-certified internal medicine physician and New York Times bestselling author, drew attention to a recent study involving overweight men. The findings showed that brief, repeated sets of body-weight squats throughout the day were more effective at managing blood glucose than taking one longer walk.
The research observed participants during an 8.5-hour period of mostly sitting. Those who performed a small set of squats every 45 minutes experienced a greater reduction in overall blood sugar spikes compared to participants who completed a single 30-minute walk during the same time frame.
Why squats may be better for glucose control
According to Dr. Perlmutter, the study highlights how different forms and timing of movement can influence blood sugar regulation in distinct ways. “This has implications for brain health and overall health,” he noted.
The researchers divided the participants into four groups. One group remained seated for the entire 8.5 hours, reflecting a typical sedentary workday. A second group took one 30-minute walk during that period. The third group walked for three minutes every 45 minutes. The fourth group performed around 10 body-weight squats at the same 45-minute intervals.
By comparing these groups, the researchers were able to assess how each activity pattern affected markers related to blood glucose levels.
What the results showed
The study revealed two major takeaways. “The first is that doing these exercise snacks, either squats or short walks, is better for regulating blood sugar than doing one 30-minute walk in an eight-and-a-half-hour period,” the physician explained.
The second key finding was that better blood sugar control was linked to activation of large muscle groups, particularly the gluteus maximus and quadriceps. This suggests that engaging these muscles may play an important role in how the body manages glucose.
Dr. Perlmutter emphasized that spreading movement throughout the day appears to be more effective than relying on a single workout session before or after work.
“Now, that may not always be feasible for everyone, but what I love about this study is that it looked at different forms of exercise snacks. Whether it’s doing a couple of squats each day or getting a short walk in every little bit, the bottom line is that your body seems to benefit, specifically from a metabolic perspective, from getting these exercise snacks in. And that may have implications for brain health because we know that metabolism and brain health are tightly linked,” he said.
The bigger picture
While long walks still offer numerous health benefits, this research adds a new layer to how we think about daily movement—especially for people who spend hours sitting. Small, frequent bursts of activity, such as squats or short walks, may provide a practical and powerful way to support blood sugar balance without major lifestyle changes.
In the end, the message is simple: consistent movement matters. Even a few minutes of effort, repeated regularly, can make a meaningful difference to metabolic health—and potentially to brain health as well.
