Doing 10 Squats Every 45 Minutes
Significantly Lowers Blood Sugar
Short, Regular Exercise More Effective Than One Long Session
A study has revealed that doing 10 squats every 45 minutes significantly improves blood sugar levels.
Recently, researchers from Zhejiang University in China published in the Scandinavian Journal of Medicine & Science in Sports that performing just 10 squats every 45 minutes can reduce the risk of diabetes and metabolic complications. The participants were divided into four groups. Each group performed one of the following for 30 minutes: walking once, sitting for 8.5 hours, walking for 3 minutes every 45 minutes, or doing 10 squats every 45 minutes.
As a result, the groups that walked for 3 minutes every 45 minutes and did 10 squats every 45 minutes showed blood sugar levels that were 21% lower compared to the sitting group. These two groups also demonstrated nearly twice the blood sugar reduction effect compared to the group that walked for 30 minutes. The researchers explained, "This indicates that even short periods of regular exercise are more effective for blood sugar control."
Furthermore, the researchers analyzed that while walking is beneficial, squats are likely more effective in managing blood sugar. The effectiveness of squats lies in the production of lactate, a key metabolic factor. Lactate is a chemical produced during cellular metabolism and serves as an alternative energy source as well as a byproduct of anaerobic glycolysis. Anaerobic glycolysis occurs when the body lacks sufficient oxygen to produce energy. Lactate increases the GLUT4 transporters on muscle cell surfaces, signaling the transport of glucose from the bloodstream into muscle cells. This glucose-clearing effect is known to last up to 48 hours even after short bouts of exercise.
The researchers confirmed that the greater the degree of muscle activation, the more significant the blood sugar reduction effect. Squats induce stronger muscle activation in the quadriceps and gluteal muscles compared to walking. Therefore, squats, which activate these muscles, can provide a greater "blood sugar cleaning" effect in a shorter time than walking.
However, caution is necessary as squats performed with incorrect posture or excessive weight carry a high risk of injury. When bending the knees, care should be taken to prevent the knees from protruding forward and shifting the center of gravity forward. The back should not be bent, and the hips should be pushed back to maintain proper form during the exercise.
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