Are squats better than walking?

Squats vs. Walking: Which Is Better for Blood Sugar?

When it comes to managing blood sugar, not all movement is created equal. While walking has long been praised as a simple, effective way to stay healthy, new research suggests that something as basic as a bodyweight squat might pack an even bigger punch—especially when it comes to metabolic health.

A recent study conducted by researchers in China explored how different activity patterns affect blood sugar levels throughout the day. Participants spent eight hours sitting, a common reality for many office workers. One group broke up their sedentary time with 10 bodyweight squats every 45 minutes. The other group remained seated for long stretches but took a single 30-minute walk midday. Surprisingly, the group doing brief squats saw a greater reduction in blood sugar spikes than those who walked.

This doesn’t mean walking is obsolete—far from it. Walking boosts heart health, improves mood, and supports overall fitness. But the study highlights something important: frequent, short bursts of simple resistance movements like squats may be especially effective at regulating glucose. Why? Because squats engage large muscle groups in the legs and glutes, which absorb glucose from the bloodstream more efficiently when activated.

For people tied to desks or struggling to find time for long workouts, this is promising. You don’t need a gym or even five full minutes. Just a quick set of squats every 45 minutes could make a real difference in metabolic health over time.

So, are squats better than walking? For blood sugar control, the evidence says they might be—especially in a sedentary day. But the real winner? Moving more, however you can. Whether it’s a brisk walk or a few squats by your desk, breaking stillness is the true key.