Recent scientific evidence supports the idea that 10 squats every 45 minutes outperformed 10k steps per day—depending on what you’re measuring (e.g., blood sugar regulation, muscle engagement, or cardiovascular fitness).
10 squats every 45 minutes outperformed 10k steps per day
Based on the 2023 Study published in Scandinavian Journal of Medicine & Science in Sports, 10 bodyweight squats every 45 minutes during a sedentary workday can be better than 10k steps or 30 minutes walk
The study
The study, titled “Effects of intermittent exercise during prolonged sitting on executive function, cerebrovascular, and psychological response: a randomized crossover trial”, aimed to examine the impact of different activity patterns on blood sugar regulation in overweight and obese individuals during an 8.5-hour workday.
Participants were divided into four groups:
Uninterrupted sitting for 8.5 hours.
A single 30-minute walk.
Three-minute walks every 45 minutes.
Ten bodyweight squats every 45 minutes.
Key Findings
The results indicated that both the walking and squatting groups experienced a 21% reduction in blood sugar spikes compared to the uninterrupted sitting group. Notably, the squatting group showed a more significant improvement in glucose metabolism, likely due to increased muscle activation during squats, which enhances glucose uptake by muscles.
Squats engage large muscle groups, including the quadriceps and glutes, leading to higher energy expenditure and more significant glucose uptake from the bloodstream. This process is facilitated by lactate production during squats, which signals muscle cells to increase glucose absorption, thereby improving blood sugar regulation
Conclusion
While walking 10,000 steps a day is beneficial for overall health, including cardiovascular fitness and weight management, it may not be as effective as squats in regulating blood sugar levels. The key difference lies in the intensity and muscle engagement; squats provide a more substantial metabolic boost in a shorter period.
Best combo? Do both. 10k steps a day plus a few bodyweight squats (or any mini-movement snack) every hour = 🔥 optimal health.
