Doctor says short squat breaks beat long walks for better health

If you spend most of your day sitting and believe that a nightly walk can undo those hours of stillness, a leading neurologist from Apollo Hospitals suggests you may want to reconsider. Dr Sudhir Kumar has pointed out that short bursts of physical activity throughout the day are far more beneficial than one long workout at the end of it.

Writing on X, Dr Kumar said that performing ten squats every 45 minutes is a simple yet powerful way to keep blood sugar under control, especially for people who sit for long periods. He explained that continuous sitting, whether in an office chair or on a couch, slows metabolism, encourages fat buildup, and heightens the risk of conditions like diabetes, obesity, and heart disease.

According to him, movement breaks allow the body to reset. Standing up for a few minutes, taking a quick walk, or doing short sets of squats can help improve circulation and balance blood sugar levels. These short interruptions, he said, do more good than relying on a single round of evening exercise. “Even a few minutes of activity can combat the damaging effects of prolonged sitting,” he noted.

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Health experts also highlight that squats are among the most efficient exercises to strengthen the body. They engage large muscle groups including the glutes, hamstrings, calves, and hip flexors while also activating the core muscles that support posture. Done regularly, squats improve mobility, strengthen joints, and reduce injury risk.

Unlike many exercises that need special equipment or gym access, squats require only a few square feet of space. From basic bodyweight squats to jumps or weighted versions, the variations make them suitable for everyone. A few rounds a day can raise heart rate, improve stamina, and keep you healthier than relying on that single evening stroll.