Scientists have highlighted the ‘one’ exercise people should be doing each day which can have a dramatic effect on diabetes. Researchers reporting in the Scandinavian Journal of Medicine and Science in Sports suggested doing 100 squats a day — broken down as 10 every 45 minutes — boosts the body’s ability to control blood sugar, warding off type 2 diabetes, while others have shown that one minute of squats every hour when you are sitting can boost brain function.
New evidence published in the Scandinavian Journal of Medicine & Science in Sports, suggests that taking short breaks from sitting – in the form of three-minute micro workouts – could improve our glycemic control (blood sugar levels).
In the study eighteen overweight and obese men participated. They took part in muscle activity tests where prolonged sitting time was interrupted with different exercises and the glycemic response was noted.
Activities included including uninterrupted sitting for 8.5 hours, 30-min walking at 4 km/h, 30 minutes of walking at 4km/h, sitting with 3-min walking at 4 km/h, squatting every 45 min 10 times, It found: “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.”
It found that interrupting prolonged sitting, particularly with frequent interruptions incorporating short bouts of exercise led to significant improvements in glycemic control compared to uninterrupted sitting. Squatting interruptions had a more pronounced effect on glucose metabolism than walking interruptions.
The intensity of lower limb muscle activation during these interruptions by squatting, particularly in the quads and glute muscles, was associated with better glycemic results.
The findings suggest that even if you can’t get out for a walk or more structured bout of exercise, such as hitting the gym, simply interrupting your sitting with a bout of squats can have tremendous benefits. Squatting interruptions may offer slightly greater advantages for glycemic control.
Personal trainer Dalton Wong explained why squats primarily engage the glutes, hamstrings and quads. “It is essential to be able to squat as you get older as keeping muscles in the lower body strong helps with functional balance and mobility. Add weights as you get stronger.” Brazilian scientists showed that squats are more effective than traditional abdominal crunches for strengthening the muscles around the core, including the internal obliques on the sides of the waist and the multifidus, which is important for protecting against back injury.
Many smaller muscles in the lower leg and around the knees are also recruited during the squatting action which help with balance and stability around joints. Squats can even boost brain function. Italian researchers reported that squats send signals to the brain that are vital for producing healthy neural cells.