10 Squats Keeps Dementia Away

Turn sitting time into a simple rhythm.

10 Squats a Day Keeps Dementia 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) found that frequent, brief interruptions to prolonged sitting using walking or squatting improved post-meal glucose responses in overweight/obese men, and the squat/walk breaks outperformed a single longer walk in that protocol.

Cognition and sitting breaks: A randomized crossover trial in Journal of Applied Physiology (Horiuchi, Pomeroy, Horiuchi, Stone, Stoner, 2023) reported that 1 minute of half-squats every 20 minutes during prolonged sitting helped maintain aspects of executive function and reduced mental fatigue compared with uninterrupted sitting.

The “activity snack” concept: Work in Journal of Applied Physiology (Moore et al., 2022) studied brief “activity snacks” including bodyweight squat-style movements during prolonged sitting in the context of metabolism and muscle protein synthesis.

In brain-health conversations, neurophysiologist Louisa Nicola has also discussed the practicality of “10 air squats every hour” as a simple counter to an “active sedentary” day. This app turns that idea into an honest, repeatable 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 40+ desk workers and 60+ proactive aging

No account required

Important

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