Introduction: Walking is a simple, low-cost and easy-to-popularize way of exercise, and its charm lies in its ability to promote health, reduce obesity rate, enhance immunity, and improve a variety of sub-health states of the body.
This form of exercise is loved and welcomed by people because it is not limited by location, time or age, and if people can walk consistently, it will effectively promote personal physical and mental health.
The benefits of walking are widely recognized in our daily lives, and one of the most mentioned features is that walking consistently lowers blood sugar levels.
The emergence of this statement is not groundless, but based on a certain scientific basis, and today, we will tell you through a study whether this statement really has a scientific basis.
Polyuria
Blood sugar levels in the body of people with diabetes can rise, causing the kidneys to need to filter blood more often, resulting in more urine, a condition that often results in patients needing to urinate more often, especially at night.
Thirst
As blood sugar levels rise in a diabetic person's body, the body maintains blood sugar levels by secreting more insulin, a process that causes the body to lose water, so the patient may experience symptoms of thirst.
Hunger
People with diabetes have elevated blood sugar levels in their bodies, but the body can't use these blood sugar efficiently for energy, so people may experience hunger.
Fatigue
People with diabetes may experience symptoms of fatigue due to insufficient insulin secretion or insulin resistance in the body, which prevents the body from using blood sugar efficiently for energy.
In addition, due to the need for frequent urination and dietary control and other measures, patients with diabetes will also aggravate their fatigue.
Cardiovascular disease
High blood sugar can damage blood vessels, causing them to narrow or become blocked, increasing the risk of heart disease and stroke.
Kidney disease
Long-term high blood sugar can lead to kidney damage, causing diabetic nephropathy and eventually kidney failure.
Eye diseases
High blood sugar can damage the blood vessels in the retina, leading to vision loss and even blindness.
Neuropathy
High blood sugar can damage nerves, leading to symptoms such as numbness, pain, weakness in the hands and feet, and in severe cases, amputation.
Infection
High blood sugar can lead to a decrease in the body's immunity and susceptibility to infection with bacteria, viruses and other pathogens, such as pneumonia, urinary tract infections, etc.
Strengthens heart and lung function
Walking is an aerobic exercise that can effectively enhance the heart and lungs and improve the body's endurance level, and by walking consistently, your heart and lungs will become healthier and able to provide oxygen and nutrients to the body more efficiently.
Improves digestion
Walking helps promote the health of the digestive system, and during walking, the movement of the body can stimulate gastrointestinal peristalsis, which can help relieve problems such as constipation and indigestion. At the same time, walking can also help you control your diet and reduce your excessive calorie intake.
Strengthens bones and muscles
Walking is a weight-bearing exercise that can effectively strengthen bones and muscles, and by walking consistently, you can help prevent problems such as osteoporosis and muscle atrophy and keep your body healthy and strong.
Reduce stress and anxiety
Walking is a relaxing form of exercise, during which the body releases neurotransmitters such as endorphins and dopamine, which can help relieve stress and anxiety, improve mood and sleep quality.
Improves cognitive performance
Walking can help improve cognitive performance, and walking exercises in an outdoor environment can make the brain more receptive to new things and stimuli, which can help improve cognitive abilities such as concentration and memory.
Prevent disease
Walking can prevent the occurrence of many diseases, and can help reduce the risk of heart disease, diabetes, obesity, depression, and other diseases by improving heart and lung function, promoting digestive health, strengthening bones and muscles, reducing stress and anxiety, and improving cognitive performance.
Is there really a scientific basis for the claim that walking more lowers blood sugar?One study provided the answer, and researchers in Nigeria studied 46 people with type 2 diabetes in groups.
The patients were divided into two groups, with the first group increasing their daily walking volume by 20% with a maximum of 10,000 steps;The second group maintained their original personal Xi habits, with an average daily walking volume of 4500 steps, however, after the study began, some people dropped out because they could not complete the daily walking task.
After 10 weeks of continuous observation, the glycosylated hemoglobin levels in the first group decreased by 074%, a significant change that confirms that proper walking does help lower blood sugar levels.
The number of steps you take per day varies from person to person, but one thing is for sure, the effects of walking on blood sugar are long-term.
Therefore, it is not necessary to be too obsessed with having to walk 10,000 steps a day, but to set a walking goal that suits you according to your actual situation, at least 7,000 steps, or 30 to 40 minutes at a time is a good choice.
In addition to the amount of walking, walking style is also an important factor affecting the effect of lowering blood sugar, and the following three walking styles may help us lower blood sugar levels more effectively:
Let's go
Brisk walking can help lower blood sugar levels by increasing blood circulation, increasing metabolic rate, and when walking briskly, you can swing your arms up and increase your body's physical activity.
Walk on a slope
If you live in a place with a slope, try walking on a slope, which can increase the workload of your leg muscles and further increase your metabolic rate, which can help lower your blood sugar.
Walk with weights
When walking, you can try to carry some heavy objects, such as dumbbells or sandbags, walking with weights can increase the metabolic burden on the body, further increasing the body's metabolic rate, which can help lower blood sugar.
Adapt gradually
Whichever type of walking you choose, you should get used to it gradually, and if you haven't exercised before or haven't exercised for a long time, it is recommended to start with 20 minutes of walking a day and gradually increase the time and intensity.
Maintain proper posture
Proper walking posture can reduce the risk of injury, and when walking, you should walk with your head and chest up, your arms swinging naturally, your knees slightly bent, and your feet light and in full contact with the ground.
Combine with other exercises
In addition to walking, other exercises can be combined to enhance the health of the body, for example, you can try cardio, strength training, and flexibility training, among others.
Be mindful of what you eat
Diet is also very important for blood sugar control, a proper diet can help control blood sugar levels, and it is recommended to choose foods that are low in sugar, low in fat, and high in fiber.
In modern society, diabetes has become a growing health problem. In order to effectively control blood sugar levels, patients need to take a series of measures. Here are five keys to stabilizing blood sugar:
Get a good night's sleep
Lack of sleep or insomnia can lead to blood sugar fluctuations and aggravate diabetes, and diabetics should maintain good sleep Xi, ensure adequate sleep time, and avoid staying up late and excessive fatigue.
Monitor your blood sugar regularly
Regular monitoring of blood glucose can help patients understand their blood sugar levels and adjust their blood sugar levels in a timely manner, and it is recommended that diabetics monitor their blood sugar daily and record blood glucose values and related events in order to better control blood sugar levels.