Movement for Life - March

by Lauren Walker

Here’s a trivia question for you, What exercise has the biggest effect on your blood sugar?Long walks, short walks or squats?

You may be surprised at the answer. I read a recent article “Squats or Walking, Which is better for blood sugar, by Steph Green.

You can find it at (https://www.yahoo.com/lifestyle/squats-walking-better-blood-sugar-120038711.html?guccounter=1)

It's about a study published in the Scandinavian Journal of Medicine of Science and sports. They placed participants in to four groups:

Group one: One Thirty Minute Walk

Group two: Uninterrupted Sitting for 8.5 hours

Group three: 3 minute walks every 45 minutes.

Group four: 10 Squats every 45 minutes

Results

The study found, those completing the three minute walks every 45 minutes or 10 squats every 45 minutes had the BIGGEST effect on blood sugar! It had almost double the effect compared to the single 30-minute walks.

Why Squats are the best

Squats summon the power of lactate which has a major metabolic effect. Lactate or lactic acid is naturally occurring compound your body produces. It’s an alternative energy source and a normal byproduct of a process called anaerobic glycolysis wherein your body generates energy for your cells when there’s limited oxygen.

Researchers notes that frequent squatting stimulates intense muscle activation in large muscles, such as the quads and glutes. This in turn allows for increased blood sugar clearance, compared to walking. The more significant muscle activation means a significant blood sugar decrease in the body.

What does this mean?

If you’re managing diabetes then exercise is imperative. If you take long walks, don’t stop doing it. Still, research shows you can’t count on it exclusively as the only way to manage your blood sugar levels. Change your program to include more intense muscle activation such as strength training.

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