A recent study finds that quick, body-weight squats during work or study breaks can better regulate post-meal blood sugar than short walks. The research, published in the Scandinavian Journal of Medicine & Science in Sports, is especially relevant for Thai urban life where long sitting is common among office workers and students.
In Thailand’s busy cities, many people spend hours seated at desks or in classrooms. Health officials caution that meeting daily exercise targets may not offset the harms of uninterrupted sedentary time. The study offers simple, practical interventions that fit Thai routines and environments.
Researchers from Zhejiang University conducted four one-day experiments with eighteen healthy young men. They compared continuous sitting, a single 30-minute walk, three-minute walking bursts every 45 minutes, and ten quick squats at the same intervals. Both the squat routine and the frequent mini-walks reduced post-meal blood sugar spikes by about 21 percent compared with continuous sitting. The effect was nearly twice as strong as the single longer walk, while energy expenditure remained similar across conditions, suggesting that calorie burn was not the main driver.
The findings show that movement type and timing matter. Squats engage large muscle groups, generating higher muscular activity and stronger glucose-lowering effects than walking alone. Regular, small movements likely keep leg muscles primed to absorb blood sugar after meals. In contrast, sporadic longer sessions—like one 30-minute walk—were less effective.
A higher activation of the quadriceps and gluteal muscles correlated with better postprandial glycemic responses. The mechanism appears simple: activating major muscle groups with short, frequent efforts helps pull sugar from the bloodstream after meals, potentially reducing long-term metabolic risk.
For Thai office workers and students, the advice is practical. Ten deep squats take about 20 seconds and require no equipment. For those with joint or mobility concerns, a three-minute hallway walk offers a nearly equivalent benefit. The key message is consistency: frequent, enjoyable movement breaks fit well with Thailand’s culture of sanuk, where small, pleasant changes are easier to maintain than drastic overhauls.
Diabetes prevalence remains a challenge in Thailand. Public health leaders stress that workplace and classroom interventions are essential to curb the epidemic. A Thai endocrinology expert noted that simple, regular movement breaks can be integrated into daily routines without reducing productivity.
Modern Thai life, with urbanization and rising screen time, often leads to more than nine hours of sitting daily. Wellness programs frequently emphasize steps or gym memberships; shifting toward regular micro-breaks can enhance engagement and effectiveness.
Future research will involve larger, more diverse groups, including women and older adults, and longer-term, real-world monitoring of blood sugar responses. If results hold, Thailand’s health ministries and educational institutions might promote policy measures or workplace design changes—such as reminders for short movement breaks or spaces for quick activity.
Practical tips for readers: set reminders to perform ten squats or a brisk 20-second walk every 45 minutes during work or study. Pair movement with balanced meals to help manage carbohydrate intake. In multi-story buildings, walking around a desk or standing to stretch can add up. The emphasis is on regular, enjoyable practice rather than intensity.
Bottom line: brief, frequent movements that activate large muscle groups—especially squats—offer a low-cost, high-impact approach to better blood sugar control and potentially lower diabetes risk. This aligns with Thai values and daily life, offering actionable steps for individuals and communities.
Informed by research and public health perspectives from Asia, this article provides practical guidance for Thai readers, with a focus on local relevance and routine-friendly habits.