Breaking up periods of sitting with brief bouts of body-weight squats can significantly improve blood sugar regulation—outperforming even short walks—according to a new study published in the Scandinavian Journal of Medicine & Science in Sports, as reported by Earth.com. These findings come as Thailand, like much of the world, faces a rising tide of sedentary lifestyles and diabetes risk, making this research particularly relevant for office workers, students, and anyone spending long hours seated.
Sedentary habits are now deeply entrenched in Thai urban life. Whether in the bustling offices of Bangkok or in classrooms across the nation, deskbound routines have become more common, often leading to post-meal blood sugar spikes that contribute to higher long-term diabetes risk. Health policymakers have long warned that simply getting the recommended amount of daily exercise may not offset the metabolic harm of uninterrupted sitting—prompting interest in easy, practical interventions that fit Thai lifestyles.
Led by researchers at Zhejiang University, the new study compared the effects of different movement “snacks” throughout the workday. Eighteen healthy young men participated in four single-day experiments: sitting for several hours without interruption, taking a single 30-minute walk, performing three-minute walks every 45 minutes, or doing ten fast squats at the same intervals. Strikingly, both the squat and mini-walking breaks led to a 21% reduction in post-meal blood sugar spikes compared to continuous sitting—a benefit nearly double the effect of the single longer walk. Notably, the amount of energy burned was kept consistent between groups, ruling out calorie loss as the main reason for these blood sugar improvements.
The scientists discovered that the timing and type of movement played a crucial role. Squats, which recruit large muscles such as the quadriceps and glutes, generated high levels of muscular activity as measured by electromyography (EMG), resulting in stronger glucose-lowering effects than walking alone. The frequent mini-walks also performed well, likely because regular movement “wakes up” the leg muscles and maintains their ability to absorb blood sugar. However, sporadic or isolated longer exercise sessions—such as a single 30-minute walk—were less effective.
According to the authors, “only increased aEMG in quadriceps and gluteal muscles was associated with a reduction in postprandial glycemic response.” The implication is clear: activating large muscle groups with short, frequent efforts appears to pull extra sugar out of the bloodstream after meals, which may help prevent long-term metabolic problems.
Why does movement have this effect? Short bursts of intense muscle work, like squats, restrict oxygen flow to the muscles, increasing lactate production. This lactate, research shows, boosts the recruitment of GLUT4 transporters—the “gates” that let glucose enter muscle cells from the blood. As physiologist Gregory Cartee noted, “enhanced skeletal muscle and whole body insulin sensitivity can persist for between 24 and 48 hours after one exercise session.” That means even brief squat breaks can fuel improved blood sugar regulation for up to two days, especially when performed regularly.
For Thai office workers and students, the practical value is hard to ignore. Ten deep squats can be performed in about 20 seconds with no equipment required—an accessible intervention for people of all ages. For those with joint problems or mobility concerns, a three-minute walk up and down the nearest hallway or home corridor offers nearly the same benefits. The key is not the intensity or duration, but the frequency and consistency of breaking up sitting time—which fits well with Thailand’s culture of “sanuk” (enjoyment), where small, enjoyable changes may be easier to maintain than drastic overhauls.
The implication for Thailand, which ranks among the top Southeast Asian nations for diabetes prevalence (International Diabetes Federation), is significant. According to leading Thai public health officials, interventions that can be adopted in the workplace or classroom are vital for curbing the diabetes epidemic. As one Thai endocrinology spokesperson put it: “Simple, regular movement breaks could be integrated into work routines, reducing the long-term risk of diabetes without disrupting productivity.”
Historically, many Thais relied on jobs and lifestyles involving regular physical activity. With rapid urbanization and widespread use of digital technology, more Thais now spend over nine hours each day seated—a scenario mirrored in the participants of this new study. Workplace wellness programs, which sometimes emphasize step counts or gym memberships, may see greater success by encouraging staff to stand up and move for a minute every hour.
Looking ahead, researchers caution that the study’s findings are based on young, healthy men, meaning more work is needed to confirm the benefits for women, older adults, and those already living with diabetes. Differences in hormone profiles, joint health, and everyday meal choices may influence results. Planned future studies will include larger, more diverse groups and monitor blood sugar responses continuously in real-world settings over longer periods—potentially providing a foundation for public health guidelines across Asia.
If the science continues to support these findings, Thailand’s Ministry of Public Health and educational institutions might consider policy nudges or workplace infrastructure improvements, like reminders for movement breaks or designated exercise corners. Even simple measures—such as encouraging squat breaks during meetings, in classrooms, or in community events—could have meaningful long-term effects for national health.
For Thai readers looking to apply this research, start by setting reminders on your phone or computer to do ten squats or take a brisk stroll every 45 minutes during the workday or study sessions. Pair these movement “snacks” with balanced meals—especially if you are monitoring carbohydrate intake. For those in multistory buildings or tight offices, walking around a desk or even standing and stretching can provide benefits over sitting in place. Consistency is more important than intensity, so focus on finding enjoyable, sustainable ways to fit physical activity into your routine.
In summary, the latest research underscores that regular, brief moves—especially those activating large muscles like when squatting—are a low-cost, high-impact way to help control blood sugar and potentially lower diabetes risk. With Thailand’s unique blend of communal values and adaptable culture, these science-backed recommendations offer a positive, practical step forward for personal and public health alike.
Sources: Earth.com, Scandinavian Journal of Medicine & Science in Sports, International Diabetes Federation