Introduction: Walking, the most simple and intimate way of exercise in daily life, seems to be a part of our lives, without much explanation or decoration.
From toddlers in childhood to faltering in the elderly, walking accompanies us throughout our lives. However, walking is not as simple as we think, and the knowledge and skills involved in it may not be explored in depth.
In recent years, walking seems to have become the "star" way to lower blood sugar. Many people with high blood sugar, especially diabetics, seem to see the dawn of hope, thinking that as long as they walk, they can get rid of the constraints of drugs and diet and easily lower their blood sugar. This thought was like a fresh breeze that blew away the gloom in their hearts. However, does walking really lower blood sugar?
What is hyperglycemia?
On the mainland, the number of people suffering from diabetes is high, with almost one in 10 people suffering from diabetes. Diabetes, a chronic disease, has become a non-negligible part of our lives. It is like an "immortal cancer", which makes patients feel stressful, because once diagnosed, it needs to be accompanied by drugs for life.
According to relevant statistics, the incidence of diabetes continues to rise around the world, which is a worrying phenomenon.
In the past, diabetes was mainly common in middle-aged and elderly people, but in recent years, with the change of lifestyle and dietary adjustment, more and more young people have joined the ranks of diabetes.
Clinically, there are various types of diabetes. Among them, type 1 diabetes mainly occurs in young people due to insufficient insulin secretion, while type 2 diabetes is more common and is mostly related to obesity, genetics and other factors, special type diabetes includes some rare causes of diabetes, and gestational diabetes is a temporary hyperglycemic state of pregnant women during pregnancy.
The increasing prevalence of diabetes and the trend of younger people have undoubtedly brought great challenges to society and individuals. We should pay attention to the prevention and treatment of diabetes, raise public health awareness, and provide more support and care for people with diabetes.
What are the abnormalities in the body in the early stages of diabetes?
Blurred vision
Diabetes can cause blood sugar levels to rise, which can affect the fluid balance within the eyeball, leading to blurred vision. This blurring may improve with blood sugar control, but if ignored, it can lead to long-term vision impairment.
Frequent infections
High blood sugar may weaken the function of the immune system, making the body more susceptible to bacterial and viral infections. This may present with symptoms such as skin infections, urinary tract infections, or respiratory tract infections.
Wounds heal slowly
Wounds in people with diabetes tend to heal more slowly than normal because high blood sugar can damage nerves and blood vessels, affecting the healing process of wounds.
Fatigue and feelings of weakness
Despite eating a lot, diabetics often experience fatigue and weakness. This is because the body's cells are unable to fully utilize glucose as an energy source.
Oral problems
Diabetes can increase the risk of oral problems such as gingivitis, periodontitis, and oral infections. High blood sugar can lead to an increase in bacteria in the mouth, which can trigger these problems.
What are the benefits of walking consistently?
Cardiovascular health
Walking is an aerobic exercise that improves heart and lung fitness and reduces the risk of heart attack. Walking regularly can help the body use oxygen more efficiently, which can lower blood pressure and heart rate and improve cardiovascular health.
Builds muscle strength
While walking may seem easy, it's actually a full-body exercise that works the leg, hip, abdominal, and back muscles. Walking consistently for a long time can strengthen muscles and improve body posture and balance.
Weight loss and weight loss
Walking is a low-impact aerobic exercise that burns a lot of calories and helps with weight loss and weight loss. At the same time, it also boosts metabolism and helps the body burn fat more efficiently.
Improve mental health
Walking helps release stress and relieves anxiety and depression. When you take a walk outside, you can also enjoy the beauty of nature, which is very pleasant. In addition, walking with friends or family can also strengthen the bond with each other.
Improve sleep quality
Walking moderately can improve sleep quality and reduce insomnia symptoms. Exercise relaxes the body, reduces tension and anxiety, and makes it easier to fall asleep.
Strengthens the immune system
Walking stimulates the function of the immune system, improves the body's resistance and reduces the chance of getting sick. Walking regularly can help the body better cope with various pathogens and diseases.
Is there a basis for "walking more" to lower blood sugar? The results of the study are published, or they may be different from what you think
The question of whether walking more can lower blood sugar levels has attracted the attention of many researchers. A research team from Nigeria conducted an in-depth discussion on this issue. They divided 46 people with type 2 diabetes into two groups to observe the effects of different amounts of exercise on blood sugar.
Group 1 patients were asked to increase their daily walking volume by 20% to a maximum of 10,000 steps, while Group 2 maintained their original lifestyle habits of about 4,500 steps per day on average.
However, it was not all smooth sailing during the experiment. In just one week, three people opted out. As the experiment deepened, 7 more people gave up one after another. But as the study entered its 10th week, those who had struggled began to adjust to the new way of life.
Although it was difficult to complete the goal of 10,000 steps at first, they gradually got used to walking every day, and some were even able to walk around 7,000 steps. At the same time, patients in group 2 also experienced a slight increase in their number of steps, reaching an average of 4,500 steps per day, although they did not have a clear exercise requirement.
The results were encouraging. After 10 weeks of observation, the glycosylated hemoglobin level in group 1 decreased by 0.74% compared to group 2. This data amply proves that a modest increase in walking volume does help lower blood sugar levels.
Of course, everyone's physical condition and adaptability are different, so the number of steps you take each day should also vary from person to person. It is important that we stick to long-term, regular movements, rather than short-term blitzes.
On this basis, experts suggest that we don't have to go too far with the goal of 10,000 steps a day. In fact, walking at least 7,000 steps a day, or 30~40 minutes at a time, can bring significant health benefits. In addition, to lower blood sugar levels more effectively, we can also try the following ways of walking:
3 ways to walk are more helpful in lowering blood sugar
Come on
For those with good physical strength, you can choose to walk briskly, which can burn a lot of calories and help the sugar break down. However, please note that you should do 5~10 minutes of warm-up exercise before brisk walking, and control the speed to 100 steps per minute, and at the same time walk as long as possible. Walking briskly for 30 minutes a day, 4~5 times a week, can effectively lower blood sugar.
Clap your hands up and down
This way of walking allows the muscles to contract and move, increasing the body's blood sugar consumption. This is done by raising your hands above your head and then putting your hands behind your back to clap again, alternating back and forth, clapping your hands while walking. Generally, clapping your hands and taking two steps can make the blood circulation in the body smoother.
Wag your arms and stride
Swinging your arms as much as possible while walking allows your legs and arms to work out and increase your blood sugar depletion in your body. However, you should warm up before exercising, swing your arms back and forth sharply when walking, naturally throw them to the highest part of your arms, and then take a big stride.
For people with high blood sugar, in addition to insisting on exercise, these 4 hypoglycemic matters also need to be understood
Dietary modifications
Patients with hyperglycemia should choose foods that are low in sugar, low in fat, and high in fiber, such as vegetables, fruits, and whole grains. At the same time, reduce the intake of high-sugar, high-fat foods, such as candy, chocolate, fried foods, etc.
Reasonable diet control not only helps to lower blood sugar, but also improves other body indicators, such as blood pressure and blood lipids.
Have a regular schedule
Regular work and rest are also of great help to lower blood sugar, and patients with high blood sugar should maintain good work and rest habits, ensure sufficient sleep time, and avoid staying up late and overwork. A regular schedule helps regulate the body's endocrine system and stabilize blood sugar levels.
Psychological adjustment
Patients with hyperglycemia often face certain psychological pressures, such as anxiety and depression. These negative emotions can cause blood sugar fluctuations and worsen the condition. Therefore, patients with hyperglycemia should learn to adjust their psychology and maintain a positive and optimistic attitude to help stabilize their blood sugar.
Monitor your blood sugar regularly
By monitoring blood sugar regularly, you can keep abreast of changes in blood glucose levels and adjust treatment options to prevent complications. People with hyperglycemia should follow their doctor's advice and have regular blood glucose tests to ensure that their blood sugar is kept within the ideal range.