Spanish trainers push water walking and squat micro‑doses to curb sedentarism

Trainer Jose Ruiz advises that walking in water should be done upright, looking forward and with a lightly engaged abdomen. He says the resistance of water increases muscular and cardiovascular effort while reducing joint impact, making it suitable for people who are overweight, beginners or need low‑impact exercise. Benefits include improved cardio fitness, leg circulation, lower‑body strength, hip‑knee‑ankle mobility, balance and a feeling of lightness.

Fitness influencer Anthoni Montalván recommends doing ten squats every 45 minutes, claiming the routine matches the health effect of 10,000 daily steps. The micro‑dose activates large leg muscles, helps the body absorb glucose without extra insulin, lowers blood‑sugar spikes, reduces snacking anxiety, improves circulation and preserves muscle mass after age 40. The practice can be performed at work or home without special equipment.