- If you take a walk several times a day and after meals, the regulation of blood sugar can be improved.
- Our simple hiking plan builds up endurance and includes rest days.
- Make going to a habit by often doing it, making it funny with music or going with a friend.
Just like your natural melatonin level increases at certain times of the day and her blood sugar. One of the simplest, most affordable and effective ways to help your body stay sugar? Laces on your sneakers (or sandals) and take a walk. Studies show that small walking sectors of only two to five minutes can have a significant impact on blood sugar levels, and the advantages multiply if they make more steps and physical activity a regular part of their routine. Read on to learn more about why walking is so advantageous for blood sugar stability and to achieve a four-week coaching hiking plan that helps you keep your blood sugar and energy level to a healthy area and to make you synonymous from morning to evening.
How the GehG benefits the blood sugar level
After eating, your blood sugar is increasing and the pancreas is secreted by a hormone called insulin. This hormone signals the body to use glucose and lower blood sugar on the way. The body uses glucose in one of three species:
- Now use this sugar as a fuel
- Saves this energy in the liver as glycogen, which should be used later
- It convert to fatty acids to save as fat in our adipose tissue
For people who diagnosed prediabetes or type -2 -diabetes, insulin resistance can derail or hinder this process. Regardless of whether you have diabetes or not, it is ideal to keep blood sugar levels in a rather steady area in order to maintain a persistent energy and to reduce your risk of developing type -2 diabetes later.
The movements that make your body while walking Michele Canon, NasmCPT, a fitness nutrition specialist.
Since sugar molecules in the blood cannot get into the muscles without a kind of “escort”, they must be compiled with the help of insulin, adds James S. Skinner, Ph.D.A senior advisor to the American Council on Exercise. “However, when people win excess fat or get very sitting, the amount of insulin that is needed to transport sugar.” If this continues over a long time, the situation will gradually worse and the person can ultimately develop type -2 diabetes. ”
If you start a Netflix marathon immediately or stay in any format after Nosh, this glucose transport process is not so efficient, says Canon. “The good news is that the effectiveness of a post -knife walk happens immediately.” Canon continues. Studies have shown that a 10-minute walk after every meal for blood sugar control is just as effective as 30 minutes on foot.
“Since we do not know exactly how much movement is needed for every person, it is best if you train at least every other day. Interestingly, the effect of a practice session is interesting and you still have a better blood sugar control,” says Skinner.
The blood sugar part of the blood sugar is really stacked over time. If you climb things in the long term, you can reduce your risk of chronic diseases. People who regularly participate in physical activity with medium intensity.
Simple walking plan to lower the blood sugar level
This hiking plan – by Canon exclusively for Canon for Eat– Kicks with resting days off every other day so that you can relax.
“Start with this plan and work accessible for most days of the week for 30 minutes,” she suggests.
For additional motivation, Canon, friends, family members or colleagues recommend recruiting, making a playlist or listening to your favorite podcast.
With regard to the timing, dinner is often the largest and most carbohydrate meal of the day, “the start of a walking routine after dinner is the most advantageous for blood sugar regulation,” says Canon. “To start your after-dinner hiking plan, ‘Habit Stapel’ on something you do every evening, like loading the dishwasher. You can say: ‘After I have loaded the dishwasher, I will put on my shoes.'”
Week 1
- Monday: 10-minute walk
- Tuesday: Relax
- Wednesday: 10-minute walk
- Thursday: Relax
- Friday: 12 minutes on foot
- Saturday: Relax
- Sunday: 12 minutes on foot
Week 2
- Monday: 12 minutes on foot
- Tuesday: Relax
- Wednesday: 15 minutes on foot
- Thursday: Relax
- Friday: 17-minute walk
- Saturday: Relax
- Sunday: 17-minute walk
Week 3
- Monday: 17-minute walk
- Tuesday: Relax
- Wednesday: 20 minutes on foot
- Thursday: Relax
- Friday: 25 minutes on foot
- Saturday: 17-minute walk
- Sunday: 25 minutes on foot
Week 4
- Monday: 25 minutes on foot
- Tuesday: 20 minutes on foot
- Wednesday: 25 minutes on foot
- Thursday: Relax
- Friday: 25 minutes on foot
- Saturday: 30 minutes on foot
- Sunday: 25 minutes on foot
How much to go for better blood sugar
As you have seen, can move the needle between 2 minutes and 30 minutes after the mower. What is the best for blood sugar a day?
This can vary from one person to the other. Nevertheless, the physical activity recommendation for at least 150 minutes of Central Board Aerobics movement is a solid starting point per week. And in the event that you have asked yourself, go qualified * as “training”!
“If you have not been active lately, you will go slower and for shorter distances until your body adapts. Then gradually build up to 150 minutes a week. While you give suggestions that you should take 10,000 steps a day, recent examinations show that walking from 7,000 to 8,000 steps a day is sufficient to achieve the same advantages,” says Skinner.
If you train less, the advantageous effects occur slower and less dramatic, but are in the same positive direction as those who can be seen with more movement, Skinner adds. (Translation: A little bit better than nothing, so you don’t feel forced to stick to the hiking plan.)
“You do not have to train to be fitter or compete in a sport to see improved insulin sensitivity. The active process is more important than the product of fit. The health advantages of walking include a lower risk of dementia and heart disease as well as a better mood.
Our expert
If you go 10 minutes after your meal with the highest carboydrate of the day, you can maintain the more stable blood sugar level and possibly reduce your risk of predicative and type 2 diabetes.
However, exercise is not the only factor involved in the risk of diabetes. Uncontrollable factors such as genetics and age play as well as other lifestyle factors. Work with this hiking plan for blood sugar plan with your doctor to maintain the cholesterol within the recommended areas, drink (or to skip) alcohol and at the same time to eat balanced meals that contain fiber, protein and healthy fats in addition to carbohydrates. And snap more inspiring recipes to keep blood sugar in chess.
