Ever since the 12-3-30 Hot Girl Walk workout hit social media a few years ago, walking workouts have been in the spotlight. Most people focus on the low-impact benefits of this workout for weight loss. But lately, there's been a lot of talk about how walking affects blood sugar. Spoiler alert: It can help control blood sugar levels.
Content How walking affects blood sugar: what the study showedHow walking affects blood sugar: what's the secret?Why is it important to control blood sugar levels?How walking affects blood sugar: how much do you need to walk?Which is better: walking or running to control blood sugar levels?What are the other benefits of walking?
But how? And how long do you need to walk to get these benefits? Now WomanEL will tell you all about it.
How walking affects blood sugar: what the study showed
In a study published in the journal Medicine & Science in Sports & Exercise, 11 adults sat in an ergonomic chair for eight hours. They got up only to use the bathroom and do the recommended exercise. The researchers looked at five different “snacks” (brief bouts of exercise): one minute of walking for every 30 minutes of sitting, one minute of walking after 60 minutes, five minutes for every 30 minutes of sitting, five minutes every 60 minutes, and no walking. Each participant’s blood pressure and blood sugar levels were checked throughout the study.
Researchers found that while most forms of exercise helped lower blood sugar levels, walking for five minutes after every 30 minutes of sitting was the best way to lower blood sugar levels. This schedule helped reduce blood sugar spikes by 58% compared to those who sat all day.
How does walking affect blood sugar: what's the secret?
There are several reasons for this. “Walking helps regulate blood sugar levels through several mechanisms, most of which involve skeletal muscle activation,” says endocrinologist Claire A. Kelly. “When our muscles work to expand, contract, and strengthen, they draw glucose from the blood for energy.”
This ultimately leads to lower blood sugar levels, she explains.
Walking also helps improve insulin sensitivity, which is how well your cells respond to insulin, the hormone that regulates blood sugar levels, says Dr. Christoph Büttner.
Why is it important to control blood sugar levels?
Over time, excess glucose in the blood can cause serious health problems (complications of diabetes), Source: vecteezy.com
According to Dr. Buettner, stable blood sugar levels are “critically important” for overall health. It helps maintain energy levels, reduces food cravings, and prevents long-term complications like nerve and kidney damage, he explains. Even your mood and memory can be affected by your blood sugar levels.
On the other hand, “poor blood sugar control can lead to insulin resistance, type 2 diabetes, weight gain, and an increased risk of heart disease,” says Dr. Buettner.
How does walking affect blood sugar: exactly how much should you walk?
This particular study found that walking for five minutes for every 30 minutes of sitting was best for lowering blood sugar levels.
It's also worth noting that people also lowered their blood sugar levels by walking for a minute every 30 minutes. But walking every 60 minutes, whether for a minute or five minutes, had no effect on blood sugar levels.
Which is better: walking or running to control blood sugar levels?
According to Dr. Mir Ali, running has a slight advantage because it burns more glucose and improves cardiovascular health. “But both options are great,” he says.
Dr. Buettner notes that intense exercise, such as running, can cause temporary spikes in blood pressure due to the release of the stress hormone cortisol. But, again, this is a temporary phenomenon. And running has a lot of other benefits.
But for consistent blood sugar control, taking a brisk walk after a meal can be a “simple and effective strategy,” says Dr. Buettner. And you can incorporate running into it for an additional metabolic boost.
What are the other benefits of walking?
How much time do you have? There are a huge number of benefits to walking, but here are some of them:
- It improves mood.
- It burns calories and can help you lose weight.
- It helps improve heart health.
- It strengthens muscles.
- This may reduce the risk of developing diabetes.
- It can help you sleep better.
- It can strengthen immunity.
- It can increase lifespan.
- This can help reduce food cravings.
There's no reason not to make walking part of your daily habit, especially if you spend a lot of time sitting at a desk.
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