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The 4-minute hack that lowers blood sugar for hours
Did you know that every time you exercise, your muscles start using more of the glucose (sugar) in your bloodstream? They also become more sensitive to insulin.
If you’ve ever had issues with high blood sugar, you know that these two changes make for a far better blood sugar reading. And you know what else?
The blood sugar benefits of exercise can last for a full 24 hours after your workout. So clearly, you better keep moving if you want healthy blood sugar.
But how much activity do you need per day to keep your blood sugar balanced?
That’s the million-dollar question. Many of us are short on time and stuck in sedentary jobs, so we need to know how little exercise we can get away with, without putting metabolic health in jeopardy.
Lucky enough, we may finally have the answer…
The short, simple exercise routine that balances blood sugar
An international collaborative study from researchers at the University of Otago, the University of Prince Edward Island and the University of Guelph in Canada answered the question that all diabetics and prediabetics want to know….
How much do I need to exercise to improve my blood sugar?
The answer is two minutes every half hour.
In the study, researchers reviewed 44 international studies that looked at how prolonged sitting impacted metabolic health. And they found that short, repeated bouts of movement can lower blood sugar for up to nine hours after you eat.
They also found that short, frequent bursts of movement can lower the amount of fat in your blood, which means better heart health.
Move more frequently
It’s scary to think that most people spend 75 percent of their day sitting. Considering the effect exercise has on blood sugar, it’s no wonder prediabetes and diabetes are epidemics in this country.
But now we know that preventing blood sugar issues could be as simple as stopping every half hour to walk around for two minutes.
I’m lucky enough to work in a home office where my only co-workers are my dogs and cats. They’re always reminding me to get up and fill their food dish, fill their water dish, give them treats or let them outside. They keep me moving frequently throughout the day (sometimes too often) those furry little buggers.
But if you don’t have needy canine and feline friends with you throughout the day, set a timer on your phone for 30-minute intervals. When it goes off, take a walk around the office, go up and down some stairs, close your office door and do some jumping jacks, turn on a song and dance… whatever you need to do to squeeze in two minutes of movement.
The people around you may think you’re crazy. But there’s nothing crazy about taking care of yourself. If anyone asks, tell them exactly what your doing and invite them to join along. God knows, we could all use more movement in our lives.
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- Simple solution to threat posed by prolonged sitting — MedicalXpress.
- Exercises to Lower Your Blood Sugar — WebMD.
- How Exercise Lowers Blood Sugar in Type 2 Diabetes — Health.