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In today’s fast-paced world, finding time for regular exercise can be a challenge, especially for those with sedentary jobs. However, a simple and effective solution may be at hand. Dr. Sudhir Kumar, a neurologist at Indraprastha Apollo Hospitals in Hyderabad, suggests that performing squats every 45 minutes could significantly counteract the negative health effects associated with prolonged sitting.
Taking to social media platform X.com on Friday, Dr. Kumar stated, “Interrupting prolonged sitting with squats (every 45 minutes) is more effective than (30-minute) walking in glycemic control.” His advice is rooted in the growing body of evidence that suggests prolonged sitting is a major risk factor for various health conditions, including overweight, obesity, diabetes, hypertension, and cardiovascular diseases.
Dr. Kumar emphasized that short bouts of squats can mitigate these risks, particularly for individuals whose jobs require them to sit for extended periods, sometimes up to 8-12 hours daily or more. These brief, intermittent exercises, referred to as “exercise snacks,” have been shown to reduce the risk of adverse health outcomes related to a sedentary lifestyle.
Citing a study conducted by Chinese researchers, Dr. Kumar highlighted that “squatting interruptions had a more pronounced effect on glucose metabolism than walking interruptions.” The study found that the increased muscle activity intensity in the targeted muscle groups during frequent transitions from sitting to squatting played a key role in improving glucose levels.
The dangers of prolonged sitting have been likened to those of smoking, with sedentary behavior being linked to an increased risk of numerous non-communicable diseases, including cardiometabolic disorders. A recent study published in The Lancet Global Health further underscored the severity of the issue, revealing that every second adult in India—about 50%—is unfit and fails to meet the World Health Organization (WHO) recommendations for adequate physical activity.
“Even if you can’t get out for walks during your office hours, short bouts of squats every 45 minutes can have tremendous benefits on glucose status, body weight, and muscle strength,” Dr. Kumar advised.
As the health risks associated with prolonged sitting become increasingly clear, incorporating simple exercises like squats into daily routines could be a practical and effective way to combat the detrimental effects of a sedentary lifestyle.
