Does walking lower blood sugar? How much to walk? How to go is more reasonable, once clear
Wang Li, 50, has been a diabetic for many years, and her blood sugar is well controlled. She saw an article on diabetes on the Internet, in which she said that walking consistently helps lower blood sugar. She was thrilled by the news. Wang Li wanted to manage her blood sugar better, so she started taking daily walks. She plans to go for a walk in the nearby park or on the street whenever she wants. At first, she felt fine, and she felt her blood sugar go up.
However, it didn't take long for Wang Li to feel a little pain in her legs. At first, she thought it was just normal pain that would go away after a while. However, the pain did not ease in the slightest, but became more and more intense. Wang Li became worried, thinking that it was not just because of her physical problems. So she plans to go to the hospital for a detailed physical examination. After a detailed physical examination and a detailed investigation of her recent exercise, it was concluded that Wang Li had toephalangeal tendonitis.
With the rapid development of modern society, many people have neglected their own health, especially the regulation of blood sugar, which is a key factor in measuring human health. High blood sugar can cause a range of diseases such as diabetes. However, just walking can reduce glucose concentrations very well. This article will discuss in detail the effects of walking in lowering blood sugar and tell you how far and how to walk.
The relationship between walking and glucose.
Blood glucose values refer to the amount of glucose in the blood. Normally, the body's glucose concentration is regulated by insulin. However, if there is a lack of adequate insulin or if these cells do not respond to it, it can cause an increase in glucose concentration, which can lead to diabetes. The effect of walking on glucose has the following aspects:
1.Improves insulin sensitivity.
Walking increases insulin sensitivity to muscle cells. This means that the body is more able to absorb and use glucose, which reduces the concentration of glucose.
2.Promotes glucose absorption by skeletal muscle.
During exercise, the muscles use more energy to better absorb glucose. This can help lower the amount of blood sugar in the blood.
3.Lowers glycogen secretion in the liver.
Walking or other aerobic exercise can reduce the liver's production of glucose. This means that the body no longer produces excess glucose, so glucose homeostasis is maintained.
4.Improves cardiovascular health.
Walking promotes cardiovascular health and reduces the risk of heart disease and high blood pressure. These conditions are often heavily linked to diabetes.
Can walking lower your blood sugar?
So, can walking a few times reduce your blood sugar levels? The answer to this question is not exactly the same, but it varies from person to person. However, there are a few ways to start:
1.Metric steps.
According to the recommendations of the US Centers for Disease Control and Prevention, to maintain good physical fitness, you should do at least 150 minutes of moderate aerobic exercise and 75 minutes of high-intensity aerobic exercise every day. Walking can achieve such a purpose, and it is generally best to take about 10,000 steps a day.
2.Decentralized training.
It doesn't have to be all your walking goal in one go. Decentralized exercise, which divides exercise into small parts, will also be a good way to control your blood sugar. For example, dividing a 10-minute walk in a day into groups has the same benefits for the body.
3.Load vs. density.
The weight of walking and the density of movement are not only the number of steps, but also the key. A faster pace and more walking can lead to faster heart rate, more energy consumption, and therefore better blood sugar reduction.
4.Individual differences.
Know that the human body reacts differently to this. Some people take a few more steps and exercise more to get their blood sugar down. Therefore, the best approach should be to gradually increase the intensity of walking, and observe the effect on exercise in combination with the patient's physical condition.
How to choose the most suitable one?
Walking, although it is an easy thing to do, is not good for the health of the body if it is not done well. Here are a few tips to make you walk better:
1.Proper posture.
In order to reduce the burden on the joints and improve the curative effect, it is necessary to have a good posture. Keep your body straight, your stomach tense, and your arms swaying so that your steps are smoother and more natural.
2.Steps and speed.
Pace moderately, not too fast, not too slow. Brisk walking is a great way to raise your heartbeat without leaving you out of breath.
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4.Regular exercise.
It is recommended that you incorporate walking into your daily routine and exercise regularly, not just occasionally. It maintains the body's ability to adapt and continues to benefit from good health.