Squats Every Hour Are Stronger Than a Walk for Metabolic Health.

A 2024 randomized controlled trial at Zhejiang University and University of Jyväskylä tested how interrupting prolonged sitting affects blood sugar in overweight and obese men. Participants either sat all day, did one 30‑minute walk, or took 3‑minute walking or squatting breaks every 45 minutes. The walking and squatting groups saw significantly better post-meal blood sugar control, with squats and walks far outperforming sitting and even surpassing the single walk  .

The study also measured muscle activity and found that higher activation in the quadriceps and glutes during squats/walks predicted better glucose regulation—meaning it wasn’t just moving, but engaging large muscles often that made the difference .

Get up every 45 minutes—do 3 minutes of squats or walking to help keep your blood sugar steady and support metabolic health.