Modern life keeps many of us sitting for hours—at work, in the car, or on the couch. While comfortable, prolonged sitting reduces muscle activity, stiffens joints, slows circulation and negatively affects blood sugar. The good news? Frequent, small bursts of movement can keep your body more engaged and active throughout the day.
A recent study published in Scandinavian Journal of Medicine & Science in Sports examined how brief movement breaks (mini-breaks, movement snacks) affect glucose (sugar) levels in overweight and obese young men. The results? Short, frequent activity—like walking or squatting—helped muscles process glucose more efficiently, supporting overall metabolic function.
Why Does This Matter?
Long periods of sitting cause muscles to remain inactive, which affects circulation, joint mobility, and energy use. Regular movement improves posture, mobility, and muscle activation, all of which chiropractors and athletic therapists in Winnipeg encourage to support overall well-being.
What the Research Found
The study tested four different movement patterns:
✔ Uninterrupted sitting for the entire day
✔ A single 30-minute walk at one point during the day
✔ Walking for 3 minutes every 45 minutes
✔ Squatting for 3 minutes, one squat every 5 seconds, every 45 minutes
Both short, frequent movement breaks were twice as effective as a single 30-minute walk in stabilizing glucose levels. The reason? These small breaks kept key muscles—like the quadriceps and glutes—consistently engaged, improving the body’s ability to process glucose after meals.
Easy Ways to Get Started
Your body thrives on movement—start small and stay consistent!
Adding movement to your day doesn’t have to be difficult. Try these simple ideas:
- Set a reminder. Use your phone or smartwatch to alert you every 45 minutes.
- March in place. Move for three minutes while on a call or watching TV.
- Do chair squats. Stand up and sit back down repeatedly for three minutes.
- Walk during breaks. Instead of scrolling on your phone, take a short walk.
- Mix it up. pick a combination of movements throughout the day
- Why Muscle Activation Matters
The study showed that different activities target different muscle groups:
✅ Walking activates the quadriceps (thighs)
✅ Squatting strengthens the glutes (buttocks)
Chiropractors and athletic therapists in Winnipeg often recommend functional movement strategies to improve strength, posture, and flexibility. Frequent muscle activation helps prevent stiffness and supports long-term mobility.
Take Action Today!
Small, consistent movements make a difference. Whether working at a desk, driving long hours, or relaxing at home, break up sitting time with brief activity. Over time, this supports stronger muscles, better mobility, and improved circulation.