If you're at risk for developing type 2 diabetes, then take a 15-minute walk after every meal. A study, out today, shows that moderately-paced walks after meals work as well at regulating overall blood sugar in adults with pre-diabetes as a 45-minute walk once a day.
Researchers concluded that "timing does seem to matter" when it comes to physical exercise. People with type 2 diabetes should exercise in the afternoon instead of the morning to manage their blood sugar, a new study has found.
you can walk anywhere, any time and it's free. briskly walking can help you build stamina, burn excess calories and make your heart healthier. it can help the body to use insulin more effectively. it is easy on your joints.
Afternoon exercisers, those who worked out between 2 p.m. and 5 p.m., showed a greater improvement in blood sugar control at one year, which was maintained after four years. What's more, the folks who exercised in the afternoon were more likely to no longer need glucose-lowering diabetes medications.
Going for a walk, doing housework, or finding other ways to move your body within 60 to 90 minutes after eating could offer the best results, the study authors concluded. These “mini-walks” could also be useful during the workday to break up prolonged periods of sitting at a desk.
If you have Diabetes, it is highly recommended that you go for morning walks regularly to keep your sugar levels in check.
Benefits of Walking
Try to work your way to 10,000 steps per day or at least 30 minutes a day to cut your risk of type 2 diabetes. If you have trouble walking 30 minutes at a time, try walking in smaller amounts throughout the day, such as 10 minutes in the morning, afternoon, and evenings.
Evening workouts
For people with type 2 diabetes, resistance exercise done both before and after dinner reduces after-meal blood glucose. However, after-dinner resistance exercise also reduces triglyceride levels, which helps to decrease cardiovascular risks.
In fact, studies have shown that a 30-minute brisk walk within 30 minutes after a meal can lower your blood sugar 50 times more than being sedentary," Canon continues.
The Bottom Line
Walking, or even standing, for two to five minutes within an hour or two after a meal can have a significant impact on blood sugar, research proves.
Adrenaline Can Raise Blood Glucose (Blood Sugar) Levels
Using your muscles helps burn glucose and improves the way insulin works. That's why blood glucose levels usually come down during exercise. But you might see blood glucose go up after exercise, too.
If it's above 240 mg/dL, your blood sugar may be too high (hyperglycemia) to be active safely. Test your urine for ketones – substances made when your body breaks down fat for energy. The presence of ketones indicates that your body doesn't have enough insulin to control your blood sugar.
So while a study published in November 2010 in the Journal of Physiology found that not eating before exercise helped people burn fat, people with diabetes need to maintain blood sugar levels, and should plan to eat before, after, and sometimes even during exercise, Bland says.
Drinking plenty of water helps your kidneys flush out excess sugar. One study found that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best. Sugary drinks elevate blood sugar by raising it even more.
Try to have your blood sugar under control before you exercise. If blood sugar is not well controlled, the stress of exercise can drive blood sugar levels even higher! Do not exercise if your blood sugar is higher than 300 mg/dL. Do not exercise if you have ketones.
Blood sugar levels were measured with fasting blood samples, blood glucose meters, and continuous glucose monitors. The researchers found that when the participants walked for 10 minutes after each meal, their blood sugar levels were an average of 12% lower than when they took a single 30-minute walk each day.
Set a bedtime routine
Just before you hit the bed, do something to quiet your mind and relax your body to prepare for sleep. You can take a warm bath, or do some gentle yoga, read a book, listen to relaxing music among others," says Dr Sandeep Kharb.
Walking — Because anyone can do it almost anywhere, walking is the most popular exercise and highly recommended for people with diabetes. Spending 30 minutes of brisk walking, five times each week is a great way to increase your physical activity.
“That's where we see intermittent fasting having a benefit beyond weight loss. When fasting decreases insulin levels, it can be very helpful to people with diabetes and pre-diabetes, and people who struggle with their blood pressure and blood sugar levels,” says Della Rocca.
Chronically elevated blood sugars can also damage nerves that tell muscles how to move. This can lead to muscle weakness. You may have difficulty walking or getting up from a chair. You may have difficulty grabbing things or carrying things with your hands.
The more you walk, the easier it will get, and you'll be able to add intensity by increasing your time, pace, or distance. And remember, it all adds up. If you can't walk for 30 minutes each day, try two 15-minute or three 10-minute walks during the day. And try to build up to five 30-minute walks each week.
According to American College of Sports Medicine and the American Diabetes Association, 30 minutes of walk at least five days per week will help to manage type 2 diabetes. The goal should be at least 10,000 steps but you can start with minimum 5000 steps daily.