How 3-Minute Movement Breaks Can Tranform Your Life! 🚶🏼♀️💪
The surprising science behind lowering blood sugar without hitting the gym.
We all know that sitting for long periods isn’t great, but new research in a 2024 study in The Scandinavian Journal of Medicine and Science in Sports, has confirmed that simple movement breaks throughout the day can dramatically improve your health. For anyone with weight loss or a fitness goal, this could be the easiest health hack you’ll ever try.
What actually happens when you sit all day? 🤷
When your muscles are inactive, your body can't efficiently manage blood sugar. This leads to insulin spikes and, over time, insulin resistance - a major risk factor for type 2 diabetes, weight gain, and fatigue.
Muscles are key players in blood sugar regulation. Get them moving, and they start absorbing glucose again - no extreme workouts required.
Details of the study 📖
Researchers compared two groups of overweight men who spent 8+ hours sitting:
One group stayed seated.
The other took 3-minute movement breaks every 45 minutes: walking or squatting.
The result? Up to 21% lower blood sugar after meals in the active group.
*Squats activated more muscle and were even more effective than walking
Why do squats work so well 🏋️♂️
Squats target big muscle groups: the quads and glutes. These muscles are glucose-hungry, so when you move them, they help clear sugar from your bloodstream faster.
You don’t need to sweat or feel sore. Even a slow squat every 5 seconds for 3 minutes (36 squats total) was enough to make a difference.
What you can do today 🚀
You don’t need a gym, you just need consistency.
Here is your movement break checklist:
Set a timer: Every 45 minutes, take a 3-minute break.
Choose movement: Walk around the room, stretch, or do squats.
Prioritise muscle activation: Squats and standing moves are most effective.
Keep it light: No need for intensity. Just move.
Stick to it: Make this a habit to see long-term benefits.
Final Thought ✨
You don’t need to overhaul your life, you just need to stand up or squat a little, and move your body. These small steps help to:
Improve blood sugar
Support weight management
Boost energy and focus
✨ 3 minutes. Every 45 minutes. It works. ✨
Whether you're looking to lose weight, improve performance, or both - this applies to you. Keep those muscles working!
Janie x
Source:
Gao Y, Li QY, Finni T, Pesola AJ. Enhanced muscle activity during interrupted sitting improves glycemic control in overweight and obese men. Scand J Med Sci Sports. 2024 Apr;34(4):e14628. doi: 10.1111/sms.14628.