45-second exercises are equivalent to walking for 30 minutes and lower blood sugar

Written By Mark

When it comes to our health, every second of movement counts, so it’s important to make time for short periods of exercise throughout the day, like dividing your workout into “snacks.”

A recent study conducted by researchers in China investigated the effectiveness of this approach to fitness on our health.

The study found that doing 10 repetitions of squats every 45 minutes over an 8-hour period of sitting led to a greater decrease in blood sugar compared to walking for 30 minutes.

The idea is that more regular movement is better at getting rid of excess blood sugar after a meal, as it reduces the fluctuations of high blood sugar, which can increase the risk of type 2 diabetes and affect mood, energy levels and productivity.

The more you exercise throughout the day, the better it is for your blood sugar, blood pressure, cholesterol, weight control, and even your mood. Every time you exercise, you release endorphins that make you feel happy.

In addition to squats, any other short exercise will produce a similar result. Connect it to existing habits to encourage movement throughout your day without having to dedicate large periods of time.

Writer Lavina Mehta said in the Telegraph: “My ideal recommendation is to get up every 30 minutes and move for 3 minutes. Most of us spend 9 to 10 hours a day sitting, and long periods of sitting are harmful to our health in the long run, and getting up regularly breaks that, but any movement is beneficial.” .

The following are exercises other than squats that can be practiced to improve fitness, which require 45 seconds:

1- Balance on one leg while brushing your teeth

Balance is key, it builds our core and bone strength, helps with coordination and keeps our brains fit.

Studies indicate that people who can balance on one leg for 10 seconds are more likely to live longer. Combine this exercise with brushing your teeth until it becomes part of your routine.

Balance on one leg and count to 10 and repeat on the other leg, building up how long you can spend on each leg, aiming for up to one minute on each side.

2- Using the stairs

Climbing 3 flights of stairs 3 times a day has been proven to improve cardiovascular health, fitness and the strength of your legs. You can walk up and down the stairs when you are at home, always choose the stairs instead of the elevator, and walk when you are on an escalator instead of standing still.

As you progress, take the stairs two at a time, increasing your speed and adding more flights of stairs. Carry a laundry basket, a backpack, or some shopping bags with you to add weight and combine it with other exercises, such as doing squats on each step.

3- Do some push-ups in the kitchen

Place your hands on the kitchen table and lean forward, keeping your back straight and your torso tight, bring your chest between your hands, and bend your arms at a 90-degree angle.

Do 10 push-ups for a quick 45-second workout.

4- Try boxing using cans

Boxing is a way to relieve stress. Walk or run while punching your arms outward and holding boxes or light dumbbells. Punches vary forward, upward, and to the side. 45 seconds of this exercise will leave you out of breath.