Performing 10 bodyweight squats every 45 minutes over an 8.5-hour period of sedentary behavior improves glycemic regulation more effectively than a single 30-minute walk.

noli's read

This advice is based on a randomized crossover study (Gao et al., 2024, PMID: 38629807) conducted with overweight or obese men. While the principle of 'exercise snacks' is supported by research for improving blood sugar management through the activation of large muscles such as the quadriceps and glutes, the technical detail here is imprecise: the study actually tested 3-minute squat sessions repeated 10 times (a total volume much higher than 10 squats in total), rather than just 10 squats total over the course of the day. The claim that this method outperforms a single 30-minute walk is corroborated by the study data for this specific group, as frequent repetition of the activity maintains better overall muscle activation over time. The concept remains scientifically sound regarding the effectiveness of frequent interruptions to sedentary time, but the creator simplifies or distorts the actual protocol to make it more accessible, which may create confusion regarding the effort required.

the sources

1. 1Duran AT, Diaz KM et al. 2023
2. 2Buffey AJ et al. 2022