100 bodyweight squats a day can change your life

In an age where most of us spend hours sitting at desks or in front of screens, adding a simple habit like squats to your daily routine can have a profound effect on your health.

Research shows that doing 100 squats a day—10 reps every 45 minutes—can significantly improve your body’s ability to control blood sugar.

Newsweek discussed the research, conducted by scientists from Zhejiang University in China and South-Eastern Finland University of Applied Sciences, and Megan Koehn, a registered dietitian.

“Lower body movements are very effective in lowering blood sugar and burning calories,” he said. “The muscles in our legs, glutes and hips are the largest in the body. but also among the strongest. Their size and strength allow the burning of large calories and the use of sugar during exercise. That is why they can make changes that have an impact on the overall metabolism. and energy costs.”

Discontinuing Education

The study, released in April, involved 18 overweight and obese men who were monitored for 8.5 hours. Participants followed one of four methods during this period:

• SITA: Long lasting 8.5 hours without motion break.
• ONE: One 30-minute walking session at 4 km/h.
• GO: Sitting is interrupted by a 3-minute walk break every 45 minutes.
• SQUATS: Sitting is interrupted by a squatting break every 45 minutes.

The researchers aimed to understand how different types of muscle activity, such as walking and squatting, affect blood sugar levels after a meal. They found that frequent short breaks that involved muscle, such as squats, were more effective than longer, longer periods for controlling blood sugar after meals.

Lower Body Strength Training

To better understand the benefits of squats and other exercises that involve muscles, Koehn, who works with type 2 diabetes, said. Newsweek: “The benefits of resistance exercises, including those that use lower body muscle groups, can help people across the board.”

On September 27, Koehn shared a TikTok video (@type2diabetescoachmegan) where he showed off his top five exercises to lower blood sugar, starting with two squats, bridges, planks and lunges, stressing that these movements can be a powerful part of any routine. aimed at improving blood sugar control and overall health.

How Resistance Exercises Help Control Blood Sugar

Koehn, who lives in Seattle, Washington, stressed that resistance exercise, which builds and strengthens muscles, is particularly beneficial for reducing insulin resistance and preventing diabetes.

“Building new muscle increases the body’s ability to absorb and use glucose from the blood, lowering blood sugar levels,” he said. Newsweek.

“In addition, strength training improves the capacity of existing muscle cells, enhancing their ability to respond to insulin and use glucose for energy.”

Squats for Everyone

Although the study looked specifically at overweight and obese men, Koehn pointed out that these benefits extend to people of all body types, ages and genders. “The benefits of physical activity, including those that use lower body muscle groups, can help people across the board,” he said.

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