Hi Reader
Ladies, let’s talk squats! As a health practitioner and midlife woman, I’ve tried it all, but nothing surprised me more than the power of a quick squat break to help control blood sugar. I’m not saying you’ll have buns of steel overnight, but I’ve personally seen my glucose levels improve using this method—and my @ouraring backs me up!
The Science of Squat Breaks
New research in the Scandinavian Journal of Medicine & Science in Sports (yes, I read that stuff so you don’t have to) found that short, three-minute workouts—like squats—can drastically improve glycemic control. The study, which focused on the effects of prolonged sitting, showed that interrupting your Netflix binge or work marathon with a few squats works wonders for glucose metabolism. Squats beat walking for results, thanks to the extra muscle activation in your quads and glutes considering they are larger muscle groups being used.
Why Squats Are Magic
Here’s the deal: when you squat, those big leg muscles gobble up glucose like it’s their favorite snack. This not only lowers blood sugar but also boosts insulin sensitivity. In short, squats = happy muscles and healthier you.
How to Start Without Overthinking It
Set a Timer: Get up and squat every hour or so. Bonus points if your dog thinks it’s playtime.
- Keep It Simple: Feet shoulder-width apart, back straight, and no faceplanting!
- Start Small: No need to channel your inner CrossFit champ—a few reps will do.
- Add Fun: Turn it into a squat-dance-off (solo or with friends—no judgment here).
- Add Fun: Turn it into a squat-dance-off (solo or with friends—no judgment here).
Why This Matters for Us
Midlife is no time to let glucose run the show. Squats are an easy, no-equipment-needed way to keep your blood sugar in check and your health on point. And let’s be real: finding three minutes for squats is way less daunting than carving out 30 minutes for a walk—especially when life gets busy. With squats, you’re multitasking your way to better health.
Final Thoughts
Even if you’re not a gym person, three minutes of squats can work wonders. The next time you’re glued to your chair, whether tackling office tasks or diving deep into a project at home, ditch the guilt over missed steps and give squats a go. Studies show they’re even more effective than a 30-minute walk for improving glucose and metabolic health. So, squat it out—your glucose, brain health, and longevity will thank you! Don't forget about your steps and your dog though get out and enjoy the sunshine.
Have you tried squat breaks? Let me know how it’s going—and when your family has joined in!
Here are the details if you would like to read up on this yourself.
- Magazine Article: @MensHealthUK Magazine
- By: Kate Neudecker
- May 16,2024
- Article resource: Onlinelibrary.wiley.com
- Title: Enhanced muscle activity during interrupted sitting improves glycemic control in overweight and obese men
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Kind Regards,
Julie McAfee
Supporting Women 45+
Integrative Health & Wellness
