There are not a few sugar friends who walk every day like Ms. Wang, but there are also many who have poor blood sugar control. What the hell is going on here?
The saying of "walking 10,000 steps a day" originated in Japan. In the 1960s, Japan established a walking club. Since then, scientific research has found that a Japanese middle-aged man of medium height walks 1000 steps, which is roughly equivalent to consuming 3000 kilocalories.
After 2000, the Ministry of Health, Labor and Welfare of the Japanese government also called on the Japanese people to take 65,438+00,000 steps every day in the plan of "Building Sports Standards for Healthy Physique". In September, 2007, the Ministry of Health of China put forward a fitness initiative to the public with the slogan of "Walking 10,000 steps every day, eating balance and being healthy for life".
Nowadays, many step counting software and fitness websites also take "walking 10,000 steps every day" as a measure.
There is no doubt about the benefits of walking. When walking, muscles such as legs, waist and abdomen directly decompose and utilize excess glucose in blood, which not only provides energy for walking, but also lowers blood sugar. Walking can increase the sensitivity of muscle and fat cells to insulin, regulate blood sugar with less insulin, reduce the workload of islet, and the secretion and function of insulin can tend to normal, thus achieving the purpose of long-term hypoglycemic.
When walking, if glycogen is exhausted, the human body will use fatty acids decomposed from fat to further oxidize and supply energy in the body. Therefore, with the extension of walking time, fat begins to decompose and provide energy, leading to weight loss.
Then, why do some diabetic patients insist on walking more than 1000 steps every day, but the hypoglycemic effect is not obvious?
Reason one: the speed is too slow and the strength is insufficient.
A test was conducted in Britain to monitor the impact of 1000 steps per day on a person's health. Participants were divided into two groups. One group mainly carries out an exercise plan of 10000 steps per day. One group carried out an exercise program named "Walking 10 minutes", and completed three groups of walking 10 minutes every day, accounting for about 3,000 steps.
At the same time, the researchers reminded the second group of volunteers that the number of steps is not important, but the key is to have rhythm. Judging from the task completion effect of the two groups of volunteers, about two-thirds of the 654.38+00,000-step members have completed their tasks every day, but most people will find it difficult to accomplish their goals, because such a distance takes time and physical strength, and it is generally difficult for office workers to persist.
However, the completion of the "walking 10 minutes" group is much better, and most people feel relaxed. In addition, the strenuous exercise of walking volunteers increased by 30%. In fact, only moderate-intensity exercise or above will you begin to enter the stage of healthy exercise. Because of the fast pace of walking and the increase of the center rate of exercise process, volunteers will be slightly out of breath, which will not only prevent them from breathing like running, but also play a role in exercising cardiopulmonary function.
When diabetic patients walk daily, they must ensure that the walking speed exceeds the usual speed, which will consume more energy in a certain period of time and play a role in lowering blood sugar. The research shows that the effect of sugar control is the best if you walk more than 120 steps per minute.
Reason 2: Incorrect counting and invalid steps.
At present, most people calculate the steps from the mobile phone step counting software, and as long as the position of the mobile phone changes, moving hands and feet will also produce steps, and some casual and relatively intense sports in life may also brush the steps. However, these can't be called sports, only activities. The really effective steps should come from effective exercise, reaching above moderate intensity.
There is a simple criterion for judging exercise heart rate: physical health, good physical condition, and the heartbeat can be controlled at 120 ~ 180 beats/min; In middle-aged or chronic patients, the heartbeat is roughly controlled at (170- age) ~( 180- age) times per minute.
Heart rate can be measured simply by touching the pulse of 1 min, or by wearing a heart rate belt and letting a bracelet or a smart watch measure it.
In order to lower blood sugar, we should not only maintain effective steps with moderate intensity, but also pay attention to some key matters when diabetic patients walk to lower blood sugar.
The method of walking to lower blood sugar
1. 60 ~ 90 minutes after meals.
The best walking time is 90 minutes after meals, followed by 60 minutes after meals, and 30 minutes after meals has the worst hypoglycemic effect. Continuous walking for 30 ~ 40 minutes has obvious hypoglycemic effect.
The results show that during the first 5 ~ 10 minutes of brisk walking, blood sugar consumption is very small, so the hypoglycemic effect is not obvious. After walking for 30 minutes, the sugar in the blood is consumed in large quantities, and the effect of lowering blood sugar will be obvious.
If you walk for more than 40 minutes and do a lot of exercise, your body will start to burn fat. Although it also has hypoglycemic effect, it is not the best state. Walking 120 steps per minute has a good hypoglycemic effect.
It is better to take a walk every day.
Diabetic patients should take at least 150 minutes of walking exercise every week, and if they take exercise five days a week, they should take 30 minutes each time. If you walk 3 ~ 4 times a week, the walking time should be extended to 40 minutes, or the walking speed should be accelerated.
Exercise intervals of more than 3 days are not recommended. It is found that if the exercise interval exceeds 3 days, the insulin sensitivity will decrease, and the exercise effect and accumulation will also decrease. If physical conditions permit, it is ideal to walk every day.
3. Exercise intensity should be appropriate
In addition to the heart rate calculation mentioned above, you can also judge the appropriate intensity of walking according to your personal feelings. That is, if the obvious fatigue disappears within 20 ~ 30 minutes after walking, there is no or only slight fatigue the next day, indicating that the exercise intensity is appropriate. If you feel tired for a long time after exercise, even the next morning, you still feel limp and heavy, which means that the exercise intensity is too high and needs to be reduced appropriately.
If you don't feel tired at all after exercise, it means that the exercise intensity is not enough and needs to be improved.
4. Precautions before and after walking
In addition to walking every day, diabetics should also pay attention to methods and exercise step by step, not excessive exercise. Before the formal walking exercise, walk slowly for 5 ~ 10 minutes to raise the body temperature, thus reducing the viscosity of muscles, increasing the extensibility and elasticity of muscles, and then stretching.
It is not recommended to start stretching directly from the static state because skeletal muscle is sticky. When skeletal muscle contracts or elongates, friction between muscle fibers produces resistance, which hinders muscle expansion and contraction.
When resting, the body temperature is low, the muscle viscosity is high, and the ductility and elasticity are reduced. At this time, stretching is easy to cause muscle damage. Don't go into a quiet state immediately after walking. You should slow down your walking speed until you stop, so as to promote the blood circulation to gradually return to normal. Insist that walkers should pay attention to massage and relax tired leg muscles.
Massage starts with light pressing, and gradually transitions to massage, kneading, pressing and punching, and then it is accompanied by local shaking; Start from the part far away from the heart, that is, from the feet, calves to thighs.
Have you learned?
Author: Luo Tianhui, deputy director of sports medicine department of Peking University Third Hospital.