Brian Johnson’s new perspective

Taking a walk after meals has long been recommended by health experts, believing that it improves digestion and keeps blood sugar under control. However, tech entrepreneur Brian Johnson has offered a new perspective on this. He says short but intense exercises, such as squats, may be more beneficial than long periods of walking.

squats vs walking

Brian Johnson shared on his social media on April 9 that “10 squats are more effective than a 30-minute walk.” They argue that doing a few squats every 45 minutes helps the body regulate blood sugar more effectively. This is contrary to conventional thinking, where doctors usually recommend walking for 30 minutes continuously after eating. Johnson focuses on the fact that the body’s response depends not only on the duration of exercise, but also on its intensity and frequency.

role of muscles

The science behind this claim has to do with the way muscles work. According to Johnson, the muscles of the thighs and hips are the largest means of absorbing glucose in the body. When they are activated repeatedly, they draw more glucose from the blood. Exercises like squats activate these large muscles rapidly, providing the instant energy needed. On the contrary, in slow and continuous walking this effect is not as strong.

research support

This idea is also supported by research to be done in 2024, which suggests that taking short breaks between sitting for long periods of time is beneficial. Research found that doing a 3-minute light walk or squats every 45 minutes had better blood sugar control than walking for 30 minutes at a time. In particular, when muscle activity is greater, glycemic control is also better. This means that the difference is not only in the movement, but also in its type and intensity.

New approach to sedentary lifestyle

In today’s times, when most people sit for long periods of time, this new method can be quite useful. Now, instead of exercising just once, it is considered more effective to incorporate small movements throughout the day. This does not mean that walking is wrong, but to make it better, it is necessary to remain active in between. This method can be especially beneficial for those who do not have time for long exercises.