"Lao Fang, Lao Fang, your blood sugar is so high, why are you still sitting? Get up and take a walk".
I'm only comfortable when I'm sitting! If you move, you will feel uncomfortable, and if you don't toss, you won't die! ”
You really don't know that exercise is a well-established fact that anti-sugar, and if you can meet the requirements of walking exercise, the risk of diabetes is greatly reduced! ”
After listening to his friend's words, Lao Fang couldn't help but wonder, how can walking directly reduce the risk of diabetes?
1. The latest British study: people who walk like this have a 39% lower risk of diabetes
Exercise to lower blood sugar is nothing new.
A research team from Tongji Medical College of Huazhong University of Science and Technology and Jiaotong University Medical School found that exercising more than this time every dayReduce the risk of diabetes by up to 80%!
The study lasted up to 6 yearsA total of 884 episodes of type 2 diabetes mellitus (T2D) were recorded over 8 years, and the results showed:The total amount of physical activity is inversely proportional to the risk of developing T2D.
Participants who performed the largest amount of physical activity per day compared to those who did not exercise regularlyThe risk of developing T2D was reduced by 80%., after adjusting for various risk factors, there is still a significant correlationThis is 68% lower than the former
In terms of breakdown, compared to people who hardly exercise, it is done every day5.3~25.9 minutes of moderate-to-vigorous physical activitytime, which can reduce the risk of T2D by 37%;
Daily26.0~68.4 minutes of physical activitytime-based population, which can reduce the risk of T2D by 59%;
Daily68.More than 4 minutes of physical activity time, the risk of T2D was reduced by about 74%.
In other words, just 6 minutes of moderate-to-vigorous physical activity per day can effectively reduce the risk of developing type 2 diabetes. And,The longer the exercise, the lower the risk of T2D.
However, for many people, especially older adults, prolonged moderate to vigorous exercise also carries an increased risk of other things.
Therefore, choosing walking as a hypoglycemic exercise is safe, low-cost, and easy to stick to.
What is the best way to lower blood sugar by walking? Just do a little bit.
Recently, a study published in the British Journal of Sports Medicine included more than 500,000 adult participants with an average follow-up of 8 years, analyzing the association between walking speed and the risk of type 2 diabetes (T2D).
The correlation between walking speed and diabetes risk was concluded as follows:
3 5 km-hour normal walking speed is associated with a 15% reduction in the risk of diabetes;
5~5.A brisk walking speed of 6 km-hour was associated with a 24% reduction in the risk of diabetes;
＞6.Ultra-fast walking speed of 5 km hour was associated with a 39% reduction in the risk of diabetes.
In addition, the researchers also analyzed the dose-response relationship between gait speed and diabetes risk, and obtained:For every 1 kilometre hour increase in walking speed, the risk of diabetes is reduced by 9%.Conclusion.
The minimum pace to reduce the risk of diabetes is 4 km/h, which is equivalent to:Women walk 100 steps per minute and men take 87 steps per minute
2. There are 4 misunderstandings about brisk walking, don't go wrong! There are many people who want to exercise through brisk walking, but if the action is not right, it may cause harm to the body, and then Xiao Jiu pointed out these 4 misunderstandings and checked whether he made a mistake:
1. Start walking briskly without warm-up exercises
Many people do brisk walking mainly for a "walk and walk" and do not warm up before departure, which is likely to cause muscle strain.
It is recommended that everyone be sure before doing brisk walking exercisesDo warm-up exercises, start slowly, wait until your feet are a little warm, and then gradually increase your walking speed
When you are about to end the brisk walking exercise, you should slowly reduce your speed, do not "brake" or stand up immediately, and give the body a slowdown of inertia.
2. The back is not straight when walking
Li Wei, deputy chief physician of the Department of Orthopedic Surgery of the Institute of Sports Medicine of the General Administration of Sports of the People's Republic of China, introduced
When walking,The stride length is half a foot longer than normal walking。The gait should be light, the knees should be slightly bent when the feet land, the heel-to-toe transition should be smooth, and the center of gravity of the body should follow the movement quickly, and the hands should swing the arms naturally. ”
If the lower back is not straight when walking, walking down for a long time may not achieve a good exercise effect, resulting in soft tissue damage.
It is recommended that you consciously straighten your back when walking, try to make your spine in a straight line, relax your shoulders, and use a comfortable posture for yourself to walk briskly, but you don't have to keep nervously fixing a posture to avoid neck, shoulder and back discomfort.
3. I feel that moving forward with weight can exercise my body better
Some people watch some people walk briskly with weights on the Internet, and also learn to walk with weight-bearing methods such as carrying backpacks and lifting dumbbells, but they don't know that this may make the knees overloaded, which will cause knee injuries in the long run.
It is recommended that everyone walk with little or no unnecessary items to avoid injury to their knees.
4. Breathe in large breaths and do not close the lower abdomen
This way of walking will be very difficult to walk, and it will affect the health care effect of brisk walking, and even induce cardiopulmonary discomfort.
It is recommended that you can deliberately tighten your lower abdomen, and it is best to tighten your core for brisk walking. Stretch slowly with the frequency of exercise, exercise the abdominal muscles in a stretch, and then slowly transition to abdominal breathing, which can not only achieve the purpose of exercise, but also help the abdomen**.
3. Of the 4 best indicators for lowering blood sugar by walking, it is good to reach 1
If you want to exercise by walking, you can also see if you have achieved any of these bests:
1. The best number of steps
In 2022, The Lancet Public Health published a study of nearly 4More than 70,000 people have been studied on the optimal daily step count for people of different age groups.
18 The optimal daily step count for 60-year-olds is 8,000-10,000 steps;
The optimal daily step count for people over 60 years old is 6,000-8,000 steps, indicating that the number of steps taken to achieve this indicator can reduce the risk of death the most.
If you can't walk that many steps, it's best to walk at least 3,000 steps a day.
2. The best time
Gao Yanan, deputy chief physician of the ** Medical Department of Beijing Geriatric Hospital, reminded that the elderly should not exercise too early.
Recommended for the elderlyAfter a.morIn the afternoonBefore going out for 30 minutes to 1 hour.
Exercising outside the house an hour after the sun is out can better promote sweating. If you feel shortness of breath and slight sweating during the fitness process, it means that there is a certain effect, and you can continue to maintain this feeling for more than 20-30 minutes before it can have a role in the heart and lungs.
3. Best speed
Since everyone's physical fitness is different, the optimal walking speed tends to vary from person to person. Here is generally divided into:Slow walking (70-90 steps), moderate walking (90-120 steps), brisk walking (120-140 steps).。If your medical condition allows, try to walk faster to help reduce the risk of T2D.
4. Optimal heart rate
Dr. Gao Yanan also suggested that it is advisable to monitor your heart rate during exercise, preferably at(age 220)*60%—70%Scope or170 years old。Heart rate can reflect the body's load and exercise intensity, avoiding overexercise and injury.
It is recommended that you can buy a more accurate sports watch to help you observe your heart rate during exercise.
If you feel unwell during exercise, such as palpitation, chest tightness, headache, dizziness, etc., please stop immediately, stay where you are, and if the discomfort is not relieved after ten minutes, you need to go to the hospital immediately.
Being actively involved in physical activity and integrating it into our daily routines can help keep your body healthy and diabetes-free. At the same time, pay attention to recall whether there are any mistakes when doing brisk walking exercises to avoid other physical injuries.
References: 1] "People who walk like this have a 39% lower risk of diabetes!" It's a pity that many people didn't get it right! 》.Health Times. 2023-12-15
2] "Research has found that exercising more than this time every day can reduce the risk of diabetes by 68%!" International Science. 2024-02-16
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