Tech entrepreneur and anti-ageing influencer Bryan Johnson, famously known for his multi-million dollar 'Project Blueprint', has sparked a fresh health debate by claiming that 10 squats are more effective than a 30-minute walk after a meal.
While many favour a post-meal stroll to support heart health and glucose regulation, Johnson contends that the high-intensity nature of squats provides superior metabolic advantages in significantly less time.
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"10 squats beats a 30-minute walk. For blood sugar control after a meal, doing 10 squats every 45 minutes outperforms a dedicated 30 min walk by 14 per cent," said Johnson.
Citing a 2024 study, he said that, "Enhanced muscle activity during interrupted sitting improves glycemic control in overweight and obese men."
Since quads and glutes were the largest 'glucose sponges' in the body, performing squats activated them effectively.
"The mechanism: your quadriceps and glutes are the largest glucose sponge in your body. Activating them repeatedly clears more glucose than a sustained effort. The 30 min walk isn't wrong, it's just not as effective."
He further clarified that a 14 per cent advantage rose from breaking the pattern of sitting for long hours at work or in the office.
"To be precise: the 14 per cent advantage belongs to interrupting sitting every 45 minutes, not squats specifically. Short bouts of walking every 45 min performed the same as squats on AUC. The win is the pattern."
The 2024 study highlighted that 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 added.