Y ou’ve probably heard and are already aware of the major benefits that come with strolling every now and then. But now as it turns out, walking can have a big impact on your blood sugar health also. How? If you’ve ever noticed a pattern of eaten something relatively heavy and high in carbohydrates…and then, noticed that your heart was pounding…then it’s very possible you’ve experienced the effects of high blood sugar, wherein the sugar level in your body actually thickens your blood and forces your heart to work harder to pump blood throughout your body. This is a normal mechanism that can happen to a lot of people. But here what you do next is going to be making a difference. You should aim to balance blood sugar level which is really important for everyone. And that means even if you’re not diabetic, you have to work out ways to keep your blood sugar readings stable as often as you can.
A group of researchers performed a meta-analysis of seven past studies that had compared the effects of sitting, standing, and light-intensity walking on blood pressure, insulin levels, and post-meal blood glucose (blood sugar), all which the researchers reported are considered to be “cardiometabolic health markers” that can be keys to indicating an individual’s risk factor for chronic illnesses like heart disease and diabetes. The past studies had included mixed-gender participants that were over 18 years old.From their analysis, the researchers of the current study found that for people who were overweight or obese, simply standing “significantly” reduced blood sugar levels when compared to sitting. However, the researchers reported, “Light-intensity walking was found to be a superior intervention compared to standing and prolonged sitting.”When you do moderate exercise, like walking, that makes your heartbeat a little faster and breathe a little harder. Your muscles use more glucose, the sugar in your bloodstream. Over time, this can lower your blood sugar levels. It also makes the insulin in your body work better. You’ll get these benefits for hours after your walk or workout.The best time to exercise may be after a meal. Ask your doctor what time of day is best for you. Take the dog for a walk after breakfast and dinner. Or schedule a yoga class or a round of tennis after lunch. It all depends on how you instill it as a major habit which makes you want to work out often as it becomes a part of your daily routine, allowing you to enjoy your fitness regime more often.
To stay motivated, ask a friend or family member to come along, or join a class. You won’t skip an outing when other people are counting on you! Company can make it more fun, too.
Just remember you don’t have to overdo it. Strenuous exercise can sometimes increase blood sugar temporarily after you stop exercising. Very intense exercise can cause the body to make more stress hormones which can lead to an increase in blood sugar.
So what are healthy blood sugar level readings really? The Mayo Clinic suggests that a blood sugar level of less than 140 milligrams per deciliter is “normal.” However, this can vary depending on certain health factors and when you’ve eaten your last meal. To determine the healthiest blood sugar level for you, it is best that you get a professional overview from your health practitioner.
If you’re thinking about adding an after-dinner walk to your regular routine,it’s a great idea for more than just blood sugar benefits. Notwithstanding the recently described benefits in blood sugar control and diabetes prevention, exercise, in general, is good for cardiovascular heart health and conditioning, and can help to maintain a healthy body weight which in itself is important for a variety of reasons. Walking after a meal can even improve bloating and gas; and in the evenings, improve sleep.In fact, there are so many benefits to walking every day. Additional research has found that just 10 minutes of walking can improve your mood and another study found regular walking can help reduce body fat and improve your body’s response to insulin. Plus, studies have connected regular walking with lower blood pressure, and another study found walking improved cardiovascular health.
Start exercising a few days a week and slowly build up from there. Try a 10-minute walk three days a week. On two other days, stretch for 5 minutes. Gradually add 5 or 10 more minutes of exercise each day. For most people, a healthy goal is 30 minutes of moderate exercise such as walking most days of the week.Each time you exercise, write down how long you worked out and your blood sugar levels before and after. Over time, you’ll see how exercise improves your blood sugar. Take it slowly at first and listen to your body. As you get used to exercise, you can start to make your workout more challenging. Add more time to your activity or increase your pace a little. You might be surprised at what you can do — and how much you enjoy it.
