Boost Your Energy and Focus: How Simple Workplace Exercises Improve Blood Sugar Control

If you find yourself feeling sluggish, struggling with afternoon energy crashes, or having difficulty concentrating at work, your blood sugar levels might be playing a bigger role than you think. New research suggests that short bursts of activity throughout the day—not just traditional workouts—can make a significant difference in blood sugar regulation and overall well-being.

What the Study Found

A recent study published in Diabetologia examined how breaking up long periods of sitting with short, frequent exercises impacts blood sugar control. Participants who did 10 bodyweight squats every 45 minutes during an 8.5-hour workday had better blood sugar regulation than those who either remained seated or took a single 30-minute walk.

Surprisingly, these brief exercise bursts were more effective than walking in managing glucose metabolism. The key factor? Squatting engages large muscle groups in the legs, which significantly improves the body's ability to regulate blood sugar.

What This Means for You

Better blood sugar regulation isn't just about preventing diabetes—it has tangible, everyday benefits that can improve how you feel and function. Here's how incorporating short movement breaks can enhance your daily life:

✅ More Energy Throughout the Day – Fluctuations in blood sugar can leave you feeling exhausted, particularly in the afternoon. Keeping your blood sugar stable means avoiding that post-lunch slump, so you stay productive and alert.

✅ Better Focus and Mental Clarity – Blood sugar spikes and crashes can lead to brain fog. By improving glucose metabolism, your brain gets a more steady supply of fuel, helping you concentrate better and think more clearly.

✅ Reduced Cravings and Better Appetite Control – When blood sugar is stable, you're less likely to experience sudden hunger pangs or cravings for sugary snacks. This makes it easier to make healthier food choices throughout the day.

✅ Less Irritability and Mood Swings – Unstable blood sugar levels can lead to mood fluctuations, making you feel irritable or anxious. Keeping blood sugar balanced supports emotional stability and a more positive mood.

✅ Improved Circulation and Reduced Stiffness – Sitting for long periods can lead to stiffness, aches, and reduced circulation. Regular movement helps keep your muscles active and your joints more flexible.

How to Incorporate This Into Your Workday

The best part? These benefits don’t require an intense workout—just small, intentional changes to your routine:

• Set a Reminder: Every 45 minutes, stand up and do 10 bodyweight squats. If squats aren’t comfortable, try calf raises, lunges, or desk push-ups.

• Take Active Breaks: Instead of scrolling through your phone during breaks, take a short walk or stretch to keep your body moving.

• Use Calls as an Opportunity to Move: Stand or pace while taking phone calls rather than sitting the entire time.

  
  

Encourage a Culture of Movement: If you work in an office, suggest movement breaks as a group or challenge coworkers to stay active throughout the day.

Final Thoughts

You don’t need to spend hours in the gym to support your metabolic health. Small, frequent movements throughout the day can have a huge impact on how you feel and function. By incorporating just 10 squats every 45 minutes, you can enjoy more energy, sharper focus, improved mood, and better overall well-being—all while getting through your regular workday.

Try it for a week and see how you feel—you might be surprised by the difference!

See the correct technique for a bodyweight squat by clicking here.

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Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie