Walk THIS Exact Way For Better Blood Sugar
If you’ve implemented even half of what I’ve recommended for blood sugar/weight loss then you’re well on your way to some serious health improvements.
Think about it this way.
If you’ve changed the way you eat…
You’ve added supplements to your life that are scientifically shown to help improve blood sugar…
And if you’ve gotten rid of dangerous chemicals that are shown to interfere with your gut bacteria and cause weight gain…
Then you’re primed for some serious and radical health changes. If it weren’t so then I wouldn’t be recommending these kinds of things.
However, your journey towards perfect blood sugar isn’t done just yet.
In fact, the next piece of advice I’m going to give you is an essential for blood sugar and weight management you can’t afford to avoid.
But not just any exercise.
I’m actually talking about walking.
Why Walking Is One of the Best Form Of Exercise For Blood Sugar
Before I make it any further into this section, I don’t want you to think I’m ignoring other forms of exercise in favor of walking.
Truthfully, I think more intense kinds of exercise are actually better for you than walking.
However, if you’re on the beginning of your journey toward losing weight and improving blood sugar, I can think of no better exercise than walking.
The reason why?
It’s low impact.
You can do it anywhere.
And when you do it the way I recommend, it’s proven to improve blood sugar and enhance weight loss.
Before I give you my exact recommendation, let me explain the biology behind walking as a blood sugar improver.
Exercises like walking activate biological processes in your body which demand energy for completion.
If you have blood sugar coursing through your veins, your body will attempt to use that blood sugar as energy.
In simple terms, just like a car uses gas for fuel, your body will use blood sugar as fuel.
Now I do want you to remember this as you think about exercise and the use of blood sugar as energy.
If you’re eating a ketogenic diet, then your blood sugar will be low to begin with. What walking will do for you is help control any excess blood sugar you might have in your body.
Which ultimately is what you want.
If you’re not eating a ketogenic diet and your blood sugar is higher than you’d like (or than is healthy), then exercising will help control high blood sugar as it burns it up for fuel.
Studies show regular exercise is a proven way to improve your A1C.
Now that you see how exercise controls blood sugar… and you realize walking is free and easy for anyone to do, it’s easy to see why walking is a perfect exercise for blood sugar.
Now, to get into the details of how you can walk to improve blood sugar.
Walk 10,000 Steps a Day To Improve Your Blood Sugar
If you want to hit your goals for weight loss and improved blood sugar you’ll want to walk 10,000 steps a day.
Don’t worry, it’s really not as hard as it sounds.
10,000 steps is slightly less than 5 miles.
And while you might not believe it, many Americans walk about half of this throughout the day just through regular movement.
According to Catrine Tudor-Locke who is the lead director at the Walking Behavior Laboratory at Pennington Biomedical Research Center the typical American takes about 5,900 steps a day.
If you add an additional 4,000 to 5,000 steps to your day it’ll help you burn that blood sugar up as energy and will get your blood sugar under control.
Walking 10,000 steps isn’t difficult or time consuming either.
For an average person, it only takes an hour or so to walk 3 miles. Not only will that help you get your blood sugar under control it may help you burn a significant amount of calories so you can lose weight.
For instance, a 30-minute stroll at 2 mph will burn around 100 calories. But if you bumped up your pace to 3.5 mph, it will increase how many calories you burn by around 50% to 157 calories.
The faster you walk the higher your heart rate… and the more energy you’ll burn.
10,000 steps will put you on pace to burn around 400-550 additional calories a day.
Here’s What You Need To Walk 10,000 Steps A Day
To walk 10,000 steps a day you don’t need much.
Just a route that’s about 5 miles long.
Now if you want to get more detailed with your steps you do have options.
You could pick up a wearable fitness device like a Fitbit. These will track your steps, heart rate, and various other biometric readings.
Another option is to install an app on your smartphone that tracks steps.
These are free and are pretty accurate when it comes to total steps/distance traveled.
That’s pretty much all you need.
The only other thing you’ll want is a way to keep yourself accountable to sticking with the steps.
If you don’t follow through with a commitment to walk 10,000 steps then you’ll never experience the improved blood sugar you’re looking for.
I find one of the best things you can do is write your goals out so you can stick with them. There are other proven strategies for staying accountable, take a look at them here.
That’s pretty much all there is to it.
Disclaimer: You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.