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Prediabetes and Walking

All about Prediabetes and Walking

Did you know daily walking lowers your blood sugar? Even better, did you know daily waking can lower your fasting blood sugar too! Sounds like Prediabetes and walking need to go hand in hand! Read on to see how walking can help you get your blood sugar under control.

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Your muscles have a lot to do with your blood sugar control. And the more your muscles are moving, the better your blood sugar control will be.

Wanna know an easy way to move your muscles?

Get walking.

Every day!

Here’s why…

Prediabetes and Walking

Your muscles are a HUGE storage facility for blood sugar (blood glucose).

Know why you can run away fast when you see a skunk lumbering down the sidewalk going right for you (and your dog)?

Because of all that stored glucose in your muscles. Your muscles use the stored glucose for energy!

AND…

There’s a really cool thing that happens when you move your muscles while walking.

Your stored glucose (in your muscles) gets burned up AND your muscles go looking for a refill.

And the only place to get a muscle-refill of glucose… is your blood.

Muscles and Stored Glucose

Here’s how it works:

1. When you work your muscles (like with walking or other exercise) your muscles use up their stores of glucose

2. To replenish their glucose-storehouse, your muscles pull glucose from your blood

3. Because glucose is pulled from your blood, your blood glucose level goes down!

That’s super cool!

But there’s a hitch.

This effect is only temporary! (and only lasts for hours)

So since the effect is temporary, you need to get walking every day to get all the benefits. With Prediabetes and walking, it has to be an every day thing.

Once a week won’t cut it.

Neither will walking every few days.

You need to get walking every day.

There is simply no other way to do this. Your muscles need to be moving every day and there’s no negotiation on this one. I can’t stress to you enough that with Prediabetes and walking, every day of the week is necessary!

And don’t think going to the gym a few times a week is enough – it isn’t.

Exercise A Few Times A Week Not Enough

I know lots of ladies who dutifully run off to the gym for 1 hour of exercise 3x a week.

Do they lose weight? Not usually.

Do they lower their overall blood sugar and A1C? Rarely.

Why is this?

1 hour of exercise a few times a week is simply not enough. It’s better than nothing but what’s happening for the rest of the 168 hours in the week?

OK, I get you have to sleep…but there’s still 112 hours left of awake time (that’s a lot)!

112 hours for your muscles to be doing something…or nothing.

Muscles Not Moving No Glucose From Blood

You have to work your muscles to get the existing stored glucose used up and get new glucose in. You have to burn up the glucose in your muscles so new glucose can be brought in as a replacement!

And the easiest way to CONSISTENTLY do this is increase your daily walking.

Now, if you're already going to the gym, keep going!

But also get your walking shoes on and start walking every day.

Because when you do, your muscles will get in the daily routine of:

1. Pulling glucose from your blood

2. Burning your stored glucose

3. And going back for a refill (from your blood)...which lowers your blood glucose level

Imagine if you could have this happen every day!

Imagine how much lower your blood glucose would be – all the time just by having your muscles regularly pulling glucose from your blood!

Walk Every Day Lower Fasting Blood Glucose

There’s A Bit Of An Issue

I do have to tell you about one item though. There’s a little issue with this walking thing.

If you don’t keep track of what you’re doing… a few weeks from now your daily walking project will be a distant memory.

Why? Because out of sight means out of mind. (In other words, you're gonna forget about it unless your results are consistently in your face.)​

That's why you need a way to track your steps!

FYI: Your memory isn't a good tracking tool…we tend to exaggerate and forget stuff…

Your phone isn’t a good step tracking tool either…unless you strap it to your body 24/7. And if you change your phone – goodbye step data.

Humans have good intentions but rarely follow through with stuff unless they have some motivation and some way to keep track of how much stuff they're doing.

Be smart!

Invest a few bucks and get a pedometer called a Fitbit. This way you don’t have to keep track of anything and you can check-in to see how you are doing during the day.

Fitbit Alta 

Fitbit Alta Buy Now

Fitbit Alta HR (Heart Rate)

Fitbit Alta HR

You can also check-in over the coming weeks to see how you’ve been doing on a weekly basis, or even monthly.

I have a Fitbit and I can see all my Fitbit stats quickly on my Fitbit app, I can share them on Facebook and stuff too! Cool!

A Few FAQs

Where Do I Get A Fitbit? Which Fitbit Should I Buy? 

You can get a Fitbit here. You don’t need one of the super fancy ones. If you want to monitor your heart rate there are models that do that. But for most people that’s total overkill.

Just get the Fitbit Alta.

Fitbit Alta Buy Now

(If you want the heart rate option, there’s the Fitbit Alta HR)

Fitbit Alta HR

Can I Skip Days?

Do you want better blood sugar control? Then the answer is no!

It's a simple formula: the more you’re moving your muscles, the better off your blood sugar levels will be.

That's why you need to be walking every day.

Keep Steps Consistent Each Day

Do I Have To Get All My Steps At Once?

No, you can break up your stepping into workable chunks during your day.

Most women I know go for one longer walk per day and then lots of little ones (like walking from the parking lot to work, or walking to the playground with the kids)

Fitbit Alta Walking

What Should My Daily Step Goal Be?

OK, EVENTUALLY you should be walking a minimum of 10,000 steps a day. Eventually. Let me say that again...eventually.

(So you know, most women take about 100 steps a minute when walking...so 10,000 steps is only about 100 minutes or a little over 1.5 hours...but that counts EVERY step you take throughout the day.)​

The secret to success is you have to work up to walking the 10,000 steps a day! It will likely take you a few months to build your energy, it’s totally normal – so don’t feel bad.

Ladies, be smart!

Don’t try to be a hero and do 10,000 steps right from day one!

It’s much better to be realistic and first figure out how many steps you normally do now, then SLOWLY increase how many steps you walk every day.

Here’s An Easy System To Follow:

1. Wear your NEW Fitbit for one week. Do nothing different – just do what you normally do.

2. At week's end, note your daily average.

3. Then set your DAILY GOAL to be 500 steps MORE than your average.

4. And get walking for two weeks.

5. If you meet your NEW step goal for two weeks, then increase it by 500 steps/day for the next two weeks...and so on until you reach 10,000 steps/day.

Eventually you’ll get up to 10,000 steps a day (no worries if it takes a few months!)

If you do need to lose weight, keep on increasing with the method above until you get to a minimum of 15,000 steps a day (if you go up higher you would lose more weight).

So that’s it for this blog post All about Prediabetes and Walking.

I hope you enjoyed it! And I hope to see you on my Fitbit friend list very soon!


References:

Walking After Meals Helps Blood Sugar Control

Abdominal adiposity and daily step counts as determinants of glycemic control in a cohort of patients with type 2 diabetes mellitus

How many steps/day are enough? (For Adults)

Diabetes Care: Walking and Type 2 Diabetes


About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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