Brief, intense bursts of activity, often called exercise snacks, offer a potent strategy to mitigate the health risks associated with our sedentary lifestyles. Bodyweight squats, the focus of this article, do not even require leaving the room and provide proven health benefits.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. A personal trainer can also help with technique and specific skills. Links to all studies at bottom of page.
Squats and the Science
Blood Sugar Control
Reviewing the effect of squats on blood sugar control, Gao et al, found that "Collectively, short, frequent walking or squatting breaks effectively enhance glycemic control in overweight and obese men compared to a single bout of walking within prolonged sitting. These superior benefits seem to be associated with increased muscle activity intensity in the targeted muscle groups during frequent transitions from sitting to activity."
Specifically they found that performing 10 bodyweight squats every 45 minutes during an 8.5 hour period of sitting improved blood sugar regulation more effectively than a single 30 minute walk.
A good option for anyone who cannot find time to walk.
Cognitive Performance
And in a study by Horiuchi et al "We assessed executive function, cardiovascular, and cerebrovascular responses during 3-h prolonged sitting... These results demonstrated the efficacy of a half-squat intervention for individuals seeking to preserve cognition during prolonged sitting, which may be useful in environments with limited resources such as the workplace."
Specifically this group practised 1 minute of half-squats with calf raises between repetitions every 20 min at a rate of 1 repetition every 4 seconds (15 reps/min), tracked with a metronome. To perform the half-squats, the participants crossed their arms across their chests and bent their knees to 90°. The participants performed the half-squats without stopping when their knees were fully bent.
Those who did the squats improved their mental performance, with reaction times on tests of executive function being 3.5% faster, while those who remained still became 4.2% slower. Another test showed squat participants completed tasks 10% faster, compared to an 8.8% slower completion rate for those who didn’t move. Concentration levels also dropped less in the squat group (9.2% decrease vs. 28.7% decrease for the sedentary group), and mental fatigue increased less (157% vs. 285%).
Why? These improvements were linked to better blood flow to the brain. This research suggests that adding short, simple exercises like squats during prolonged sitting can significantly boost brain function, reduce fatigue and help maintain focus.
Final Thoughts
Short bursts of activity provide powerful benefits that we can all access. Mastering the squat is not just about exercise; it’s about reclaiming a natural human movement that underpins physical freedom. This foundational skill supports also strength, function, and independence throughout life. Explore a basic bodyweight squat programme here.
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Related Studies
The quoted studies:
Horiuchi M, Pomeroy A, Horiuchi Y, Stone K, Stoner L. Effects of intermittent exercise during prolonged sitting on executive function, cerebrovascular, and psychological response: a randomized crossover trial. J Appl Physiol (1985). 2023 Dec 1;135(6):1421-1430. doi: 10.1152/japplphysiol.00437.2023. Epub 2023 Nov 9. PMID: 37942532.
Gao Y, Li QY, Finni T, Pesola AJ. Enhanced muscle activity during interrupted sitting improves glycemic control in overweight and obese men. Scand J Med Sci Sports. 2024 Apr;34(4):e14628. doi: 10.1111/sms.14628. PMID: 38629807.
Other:
Jones MD, Clifford BK, Stamatakis E, Gibbs MT. Exercise Snacks and Other Forms of Intermittent Physical Activity for Improving Health in Adults and Older Adults: A Scoping Review of Epidemiological, Experimental and Qualitative Studies. Sports Med. 2024 Apr;54(4):813-835. doi: 10.1007/s40279-023-01983-1. Epub 2024 Jan 8. PMID: 38190022.
Islam H, Gibala MJ, Little JP. Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health. Exerc Sport Sci Rev. 2022 Jan 1;50(1):31-37. doi: 10.1249/JES.0000000000000275. PMID: 34669625.
Mear E, Gladwell VF, Pethick J. The Effect of Breaking Up Sedentary Time with Calisthenics on Neuromuscular Function: A Preliminary Study. Int J Environ Res Public Health. 2022 Nov 7;19(21):14597. doi: 10.3390/ijerph192114597. PMID: 36361476; PMCID: PMC9653850.
Homer AR, Taylor FC, Dempsey PC, Wheeler MJ, Sethi P, Townsend MK, Grace MS, Green DJ, Cohen ND, Larsen RN, Kingwell BA, Owen N, Dunstan DW. Frequency of Interruptions to Sitting Time: Benefits for Postprandial Metabolism in Type 2 Diabetes. Diabetes Care. 2021 Jun;44(6):1254-1263. doi: 10.2337/dc20-1410. Epub 2021 Apr 26. PMID: 33905343; PMCID: PMC8247505.
Lavie CJ, Ozemek C, Carbone S, Katzmarzyk PT, Blair SN. Sedentary Behavior, Exercise, and Cardiovascular Health. Circ Res. 2019 Mar;124(5):799-815. doi: 10.1161/CIRCRESAHA.118.312669. PMID: 30817262.
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