10 Squats A Day

Hourly 10-squat prompts with a 10-minute window. Inspired by “activity snack” research (Gao, 2024;Horiuchi,2023) and brain health resistance training (Louisa Nicola,2024)

Turn sitting time into a simple rhythm.

10 Squats a Day Keeps the Fog Away is a minimalist movement-break app for desk workers. Set your daily window (default 9am to 5pm) and get an hourly prompt to do 10 air squats. Each prompt opens a 10-minute Done window. Tap Done in time and you keep your streak. Miss it and that round is marked Lost. Calm feedback. No fuss.

Why “10 squats an hour”?

This app is inspired by a growing body of research on short movement breaks (“activity snacks”) that interrupt prolonged sitting.

Glucose and sitting breaks: A randomized crossover study in Scandinavian Journal of Medicine & Science in Sports (Gao, Li, Finni, Pesola, 2024) reported improved post-meal glucose responses in that study protocol when prolonged sitting was interrupted with brief walking or squat-style breaks, compared with uninterrupted sitting.

Cognition and sitting breaks: A randomized crossover trial in Journal of Applied Physiology (Horiuchi, Pomeroy, Horiuchi, Stone, Stoner, 2023) reported differences in executive-function task performance and mental fatigue during prolonged sitting under that study protocol when brief half-squat breaks were included, compared with uninterrupted sitting.

The “activity snack” concept: Work in Journal of Applied Physiology (Moore et al., 2022) studied brief “activity snacks,” including squat-style movements, during prolonged sitting, In brain health discussions, neurophysiologist Louisa Nicola has highlighted the role of resistance training and squats for brain health and Alzheimer’s risk factors (see Nicola et al., 2024). This app turns an hourly movement-break idea into a simple habit loop.

What you get

Daily schedule: start and finish time

Hourly reminders within your window

10-minute Done window per round (missed rounds are locked)

Today view: completed, lost, remaining

Streaks + weekly history

High-contrast black & white UI and quiet-coach copy

Built for real life

Under a minute per hour

Designed for desk workers who want a simple movement-break habit

No account required

Important

This app supports general wellness and habit consistency. It is not intended to diagnose, treat, cure, or prevent any disease. If you have a medical condition or concerns, seek professional advice.