How to effectively lower blood sugar by walking? The trick is to take a few steps, not how long
Hyperactivity is healthier. If you always sit still, it will not only increase fat but also increase the risk of metabolic syndrome and increase mortality. Walking is a good aerobic exercise solution. I believe many people have heard the phrase "30 minutes of healthy walking every day". However, Japanese experts pointed out that if you want to further improve the effect, it is better to calculate the number of steps, not the time.
Use aerobic exercise to improve metabolic syndrome and lower blood sugar
If you always sleep and eat, eat and sleep, you will become a "couch potato" sitting still, not only easy to gain weight, but also increase the risk of suffering from metabolic syndrome and death.
And exercise can help muscles consume sugar so that the body does not need to secrete too much insulin to effectively lower blood sugar.
However, there are many types of aerobic exercise, such as swimming, cycling, and walking. Which aerobic exercise should you choose? The doctor pointed out that the easier aerobic exercise is "walking." However, if you just start walking with the thought of "Go!", three minutes will be easy. It is recommended that the public can use mobile phones and other tools to operate. Measure the number of steps. The number of steps is more important than the duration of the exercise
As a simple and easy-to-use aerobic exercise, studies have pointed out that as long as walking for more than 20 minutes a day and commuting to and from work, the risk of diabetes can be reduced by 27%. In addition, another study pointed out that walking after a meal can achieve the best blood sugar lowering effect.
However, in order to further improve the effect of walking on lowering blood sugar, perhaps it is more important to pay attention to "how far have you walked" and "how many steps have you taken". In the past, patients with diabetes and hypertension rarely had scientifically proven exercise methods that could prove to increase physical activity and obtain more assessment data related to cardiovascular and metabolic diseases. An article was published in Diabetes, Obesity and "3000 steps more than now" in a year. The prescription of "30-60 minutes of daily activity". After that, the steps, pulse rate, and related cardiometabolic index tests were performed to try to test and monitor the influence of the doctor's step prescription on them.
The results of the study found that doctors adding "increase the number of steps" to the diagnosis prescription is indeed effective in increasing the number of steps of a person. Although the initial goal was not reached (3000 steps more than usual), the number of steps in a day did increase. 20%, it helped to improve glycosylated hemoglobin, but the other group showed no signs of improvement. In other words, compared with active time, increasing the number of walking steps can improve blood sugar.
Is setting a goal number of steps better than setting a workout time? See more insights from experts on the next page
At the walking speed of an average adult, walking for 10 minutes is about the same as walking 1,000 steps. Compared with "add 3000 steps", "30-60 minutes of activity" can obviously take more steps. Why does this seem to be the opposite result? The doctor believes that this is because groups that receive step-by-step instructions are easier to manage themselves. With a pedometer, you can see at a glance whether your daily digital goal has been achieved. When it's not enough, you might think, take another 1,000 steps, and then start to act.
On the other hand, it is very difficult to use the time to calculate, it is impossible to clearly grasp the steps to be taken every day, and it is difficult to set goals. The function of a pedometer is the basic equipment of many mobile phones. The doctor advised the public to download it, and set an initial goal of "2000 steps more than it is now." The ultimate goal is to walk 8,000 steps a day to obtain various health benefits, such as the prevention of metabolic syndrome and dementia.
Regular exercise can achieve the effect of lowering blood sugar better than one exercise
In addition to the number of steps, frequent waking up activities while sitting can also achieve the effect of lowering blood sugar.
The study, published in the American Journal of Clinical Nutrition, compared "sitting all the time", "30 minutes of morning exercise" and "18 times to get up every 30 minutes for 1 minute and 40 seconds" (a total of 30 minutes of activity). The study found that it’s easier to get up often more effective in lowering blood sugar after meals. It also concluded that "regular activity" is more effective than "continuous activity" in reducing blood sugar after meals and other health effects.
The doctor, therefore, recommends that you must increase your physical activity as much as possible in your daily life, without special exercise, but you should increase the number of steps as much as possible in your daily life. For example, you can commute by walking, get off the bus at one stop in the morning and walk, or dine at a slightly distant place at noon.