June 2, 2025
Why Protein (and a Few Squats) Could Be Your Secret to Ageing Well
Small Efforts, Big Gains
Small Efforts, Big Gains
It’s no secret that many of us sit far too much. Whether it’s in front of a screen, at a desk, or during a long commute, most of us are clocking up over 9 hours of sitting a day. We all know this isn’t ideal—but it turns out that what we do while we sit (or, rather, don’t do) may be having a bigger impact on our health than we thought.
Sitting for long periods isn’t just bad for posture or waistlines—it’s linked to heart disease, cognitive decline, cancer risk, and even early death. A large 2024 study showed that people who sit most of the day at work have a 16% higher risk of dying early.
But here’s the twist: newer research suggests that one of the key reasons sitting is so harmful may be because it blocks how effectively our bodies build muscle—and this comes down to something many of us don’t think about enough: protein synthesis.
Even if you’re eating well and getting enough protein, your body needs movement to actually use that protein to build and repair muscle. As one muscle researcher puts it, “Use it or lose it.”
In a fascinating study, researchers found that people who took short movement breaks—like a 2-minute walk or 15 squats every half hour—after eating converted protein into muscle far more effectively than those who stayed seated. And it wasn’t a small difference—it was substantial. Muscle needs motion.
Standing up occasionally isn’t enough. What your body really responds to is muscle contraction—those moments when muscles are actively working. That’s what improves blood flow and metabolic health, much like insulin does. It’s also why squats, lunges, or even dance breaks during the day may have more benefit than just stretching your legs.
A term being used in the science world is “activity snacks”—quick bursts of movement, spaced regularly through the day. Think of them as little top-ups for your metabolism and your muscles. Even a few squats can make a difference.
Protein tends to get sidelined in public health messaging compared to carbs and fats, but it’s vital—especially as we age. It’s not just for bodybuilders. Protein is what our body uses to repair tissues, build strength, and maintain muscle—which we all need more of as we get older.
The standard recommendation is around 0.8g of protein per kg of bodyweight, but newer research supports aiming higher—especially if you're over 50, active, or dealing with any chronic health concerns.
In one small study, women who ate 2.5g of protein per kg of bodyweight gained over three times the muscle mass as those eating just 0.9g/kg—even though they followed the same workout plan.
And in a large 10-year study of over 8000 people, higher protein intake was linked to lower mortality rates—regardless of whether it came from plant or animal sources. In people with diabetes or kidney disease, higher protein was also associated with better strength and function.
Here’s the good news: it doesn’t take hours at the gym. Short bursts of movement, paired with a little more protein, can go a long way—especially if you’ve been more sedentary lately.
And for those in middle age or older, the benefits are often even greater. A few squats at your desk, some stretching in the kitchen, or carrying the shopping bags a bit farther—these small moments add up and help your body make the most of the nutrients you’re giving it.
Sitting might be part of modern life, but staying strong, mobile, and healthy doesn’t have to be hard work. Sometimes, it just takes a few squats and a good meal.