Japanese doctor shares a squatting method to lower blood sugar after meals

According to a Japanese doctor, dedicating just two minutes to a slow squat exercise immediately after a meal can stimulate major lower limb muscles, preventing blood sugar from spiking.

Dr. Zenji Makita, director of the AGE Makita Clinic in Ginza, Tokyo, and a specialist in treating lifestyle diseases in Japan, recently recommended this exercise solution in President Online.

According to Dr. Makita, blood sugar levels begin to rise quickly just about 15 minutes after the first bite when consuming carbohydrate-rich foods like rice, noodles, or sweets.

Passively sitting and scrolling on a phone immediately after a meal causes a sudden blood sugar spike. Conversely, exercising late, after blood sugar has already peaked, significantly reduces the effectiveness of prevention.

Illustration: *Daivings.lv*

To address this, the Japanese expert recommends a "12-second slow squat" exercise that requires no equipment and can be performed anywhere, anytime. Participants take 6 seconds to slowly lower themselves into a squat position, then another 6 seconds to slowly stand back up.

This slow movement intensifies the stimulation of large muscle groups in the thighs and glutes. One only needs to perform 10 repetitions, equivalent to two minutes after each meal, maintaining three sets daily to stabilize blood sugar and foster positive internal changes in the body.

Sharing this view on the mechanism, Dr. Liu Bo-ren, a functional nutrition medicine doctor in Taiwan, also notes that the legs and glutes concentrate the largest muscle mass in the body, acting as the most powerful energy-burning engines.

Focusing on training these muscle groups through exercises like squats or lunges not only keeps blood sugar at a safe level but also optimizes the efficiency of excess fat burning.