Squats vs. Walking: Science Reveals The Unexpected Winner For Blood Sugar
John: Hi everyone, I’m John, a professional lifestyle blogger for LifeNextDaily, where I dive into wellness topics like health habits and nutrition. Today, we’re exploring how squats stack up against walking for managing blood sugar, based on the latest science.
Lila: Hey, I’m Lila, just your average reader trying to stay healthy amid a busy life. I’ve heard squats might be better than walking for blood sugar control—can you break down what the research really says and how I can apply it?
John: Absolutely, Lila—blood sugar management is crucial for energy, mood, and long-term health, especially with rising diabetes rates. Recent studies are turning heads by showing that short bursts of squats could outperform steady walking in curbing spikes after meals. Let’s unpack this step by step to see why it matters and how you can try it safely.
The Basics of Blood Sugar Control
Lila: Blood sugar sounds important, but I’m not totally clear on it. What’s the deal with blood sugar, and why does exercise like squats or walking even affect it?
John: Great question, Lila—blood sugar, or blood glucose, is the level of sugar in your bloodstream that your body uses for energy. When it’s too high after eating, it can lead to issues like fatigue or, over time, conditions like type 2 diabetes. Exercise helps by getting your muscles to soak up that glucose, reducing spikes—think of it as your body’s natural cleanup crew (no magic wand required).
Lila: Okay, that makes sense. So both squats and walking do this cleanup?
John: Yes, they both activate muscles to use up glucose, but the intensity and timing differ. Walking is steady and aerobic, burning energy over time, while squats are quick, resistance-based moves that engage big muscles like your glutes and quads. The key is how they impact post-meal glucose levels, and science is pointing to some surprises here.
What the Science Says
Lila: I’ve seen headlines claiming squats beat walking— is that hype or real? What studies back this up?
John: It’s grounded in research, Lila. A study published on 2022-09-01 in the Journal of Applied Physiology found that interrupting sitting with brief walks or bodyweight squats boosted muscle protein synthesis and helped with glucose control, with squats showing strong effects on amino acid use. More recently, a 2025-07-11 report from Earth.com highlighted a study where doing squats every 45 minutes reduced blood sugar spikes more than a continuous 30-minute walk.
John: Another piece from Yahoo on 2025-03-09 echoed this, noting that 10 squats every 45 minutes during an 8.5-hour sitting period were more effective for regulation than one walk, mainly due to frequent muscle activation. Even a 2021-12-30 Japanese study showed bodyweight squats quickly lowered elevated glucose after loading. These aren’t isolated findings—multiple sources confirm squats’ edge for glycemic control (that’s blood sugar management in plain terms).
Lila: Glycemic control? Define that quickly?
John: Sure—glycemic control just means keeping blood sugar levels stable and within a healthy range (like not letting it swing too high or low).
Why Squats Might Be the Unexpected Winner
Lila: Walking seems so easy—why would squats win out?
John: It boils down to intensity and muscle engagement, Lila. Squats fire up large lower-body muscles intensely but briefly, creating a metabolic boost that pulls glucose from the blood faster. Posts from health experts on X, like those from nutritionists, note this leads to better insulin sensitivity—your body’s ability to use insulin effectively—compared to moderate walking.
John: For instance, a 2024-05-16 Men’s Health article on “micro workouts” explained how these short bursts, or “exercise snacks,” support blood sugar by countering sedentary time. A 2025-06-04 Indian Express piece confirmed 10 squats every 45 minutes significantly improve levels over a daily walk. It’s unexpected because we often think more time equals better results, but frequency trumps duration here (who knew desk breaks could be so powerful?).
Lila: Insulin sensitivity—that’s how well your body responds to insulin to manage sugar, right?
John: Spot on! And remember, discuss any changes in treatment or medication with a qualified clinician, especially if you have diabetes.
Practical Tips for Incorporating Squats
Lila: This sounds doable—how can I add squats without overhauling my day?
John: Start small, Lila, to build the habit safely. Aim for 10 bodyweight squats every 45 minutes during work hours, standing with feet shoulder-width apart, lowering as if sitting back into a chair, then standing up. Do this after meals for max impact, as studies show it lowers post-meal spikes.
John: Here’s a quick list of tips:
- Set a timer for every 45 minutes to remind you—pair it with a water break for extra hydration.
- Keep good form: Knees over toes, back straight, to avoid strain (start with fewer reps if new to it).
- Combine with walking if possible—do squats during TV ads or calls for variety.
- Track your progress with a simple app or journal, noting energy levels.
- Don’t push if you have joint issues; consult a doctor first.
Lila: Love that list—makes it feel achievable.
Walking Still Has Its Place
Lila: So, should I ditch walking altogether?
John: Not at all, Lila—walking remains fantastic for overall health. Studies, including the 2022-09-01 one, show it enhances glycemic control too, just not as potently as squats in short bursts for spikes. A 2025-03-18 Tom’s Guide article compared them and noted walking’s benefits for cardio and mood, so blending both could be ideal.
John: Experts on X emphasize that any movement beats none, with walking great for sustained energy. The “unexpected winner” is squats for targeted blood sugar wins, but variety keeps things balanced (no need to choose sides entirely).
Common Myths and FAQs
Lila: Are there myths about this? Like, do I need to squat super deep?
John: Myth busted: You don’t need gym-level depth; even partial squats work if done consistently, per the research. FAQ: How many? Aim for 10 reps every 45 minutes, as in the 2025-06-04 study. Another: Is it safe for everyone? Mostly yes, but those with conditions should check with a doctor—evidence is strong but individual.
Lila: What if I’m not seeing results?
John: Results vary; combine with diet, like fiber-rich meals. Findings are mixed on exact timelines, but studies show improvements in days to weeks.
Looking Ahead to Future Research
Lila: What’s next—will this change how we think about exercise?
John: Possibly, Lila—ongoing studies might explore tech like apps for reminders or combos with other moves. A 2025-09-04 X post from a health account noted “exercise snacks” gaining traction for diabetes management. Evidence remains limited on long-term effects, with some experts differing on intensity needs, so stay tuned for more as research evolves.
This article was created using publicly available, verified sources. References:
- https://www.earth.com/news/squats-vs-walking-the-definitive-winner-for-reducing-blood-sugar/
- https://pubmed.ncbi.nlm.nih.gov/35952344/
- https://www.yahoo.com/lifestyle/squats-walking-better-blood-sugar-120038711.html
- https://www.menshealth.com/uk/building-muscle/train-smarter/a60787415/exercise-snacks/
- https://indianexpress.com/article/lifestyle/fitness/10-squats-every-45-minutes-more-effective-blood-sugar-levels-30-minute-walk-experts-10043220/
- https://www.tomsguide.com/wellness/fitness/squats-or-walking-this-research-reveals-which-is-better-for-lowering-your-blood-sugar
- https://www.jstage.jst.go.jp/article/tonyobyo/64/12/64_569/_article/-char/en
- https://www.mindbodygreen.com/articles/10-squats-for-metabolism