Study finds relationship between walking and life expectancy, after 60 years old, such a number of steps is just right

"I see that he has good control, thinking that doing as he did should be no problem, I did not expect the consequences to be so serious, alas ......"

Zhao moncler outlet online, 68 years old, has been suffering from diabetes for more than 10 years and has been relying on glucose-lowering drugs to control it, although he also often worries that taking the drugs will bring greater side effects to his body.

Once the video was swiped, the blogger, a diabetic with a five-year history, took a lot of medication and then started walking and exercising every day, and his blood sugar dropped from 14 to normal, so he didn't even need to take his glucose-lowering medication.

After reading this, moncler outlet online, he was so excited that he started an "experiment" to control his blood sugar by exercising instead of taking medication.

The first time I saw this, I walked 5 kilometers a day on top of my regular glucose medication, and after a while, my blood sugar was stable.

After that, he increased his daily exercise to 10 kilometers to improve the effect of lowering his blood sugar and tried to stop taking his glucose-lowering medication, and after a week, his blood sugar remained stable on self-test. So, Master Zhao completely put his mind at ease and stopped taking his medication, relying only on walking exercise to control his blood sugar.

However, after adhering to the new pattern for most of the year, one day Master Zhao suddenly found that wounds began to appear on his feet, and they were broken, ulcerated and flowing, and as time progressed they even began to become red, swollen and ulcerated, and Master Zhao dared not delay and rushed to the hospital for examination.

The results of the examination were not promising, and the doctor explained that all along, Master Zhao's blood sugar was not stable, which, combined with the lack of timely intervention, eventually induced a diabetic foot and the presence of complications such as mild diabetic nephropathy.

After surgical treatment of the diabetic foot, the infection in the lower limb did not improve, and the doctor had to recommend "amputation".

After the surgery for the diabetic foot, the infection did not improve, and the doctor recommended amputation.

Stabilizing blood glucose has always been a "must" for people with diabetes, and regular physical activity is actually one of the key interventions for managing blood glucose in diabetes, in addition to adhering to medication.

A recent paper published in Diabetes Care from a team of researchers at Brigham and Women's Hospital shows that moderate-to-vigorous physical activity (MVPA) in the afternoon is better for blood glucose control in adults with type 2 diabetes.

The research team included 2331 people with type 2 diabetes as participants, 57% of whom were women, with a mean age at baseline of 59.2 years, a mean BMI of 36.3 kg/m², a mean duration of diabetes of 6.8 years, and 15% of participants receiving insulin therapy.

During this period, the study team made multivariate adjustments for the amount of MVPA,, change in HbA1c, and change in fasting glucose (mg/dL) in participants based on gender, age, race, education, and duration of diabetes.

Finally, the study found that changes in glycemic control under a strong lifestyle intervention were associated with the time period of bMVPA, that those who underwent bMVPA in the afternoon had a 30%-50% higher decrease in glycosylated hemoglobin (HbA1c) levels than at other times and were more likely to stop using hypoglycemic medications, and that this effect was independent of activity level and intensity.

In response, the researchers explained that moderate-to-vigorous physical activity increases the body's ability to oxidize skeletal muscle and insulin signaling, enhancing muscle uptake of glucose, which leads to improved long-term glycemic control.

And walking, the easiest and most accessible form of moderate-intensity aerobic exercise, also helps lower blood sugar.

On the one hand, walking burns a lot of glucose in the blood, enhances the regulation of glucose metabolism and improves the utilization of glucose, thus lowering blood glucose and urine glucose.

On the other hand, blood flow to the lower extremities can be maintained during walking, thus reducing the risk of diabetic foot.

But it is important to note that although walking helps lower blood sugar, people with diabetes should not rely on it and should not stop taking it at will.

Because in the development of a medication regimen, the doctor will take into full consideration the timing and dosage of the medication according to each patient's specific situation, and the medication will be carefully chosen so that normal consumption does not cause significant harm to the body. And if you stop the medication without permission and adjust the medication regimen at will, it may instead trigger blood sugar fluctuations and more easily adversely affect the kidneys.

Academician Nanshan Zhong has said that walking is the best exercise in the world. So, what happens to the body of people who walk and exercise regularly?

1. Risk of death decreases

Amanda Paluch, an assistant professor of human kinetics at the University of Massachusetts Amherst, and her research team followed 2,100 middle-aged adults over 14 years.

The final finding was that a significant 50% to 70% reduction in the risk of all-cause mortality was associated with more than 7,000 steps per day.

2. Protect your joints

Brief walking accelerates joint fluid filling, reduces friction between cartilage, and relieves external impact forces. It also promotes calcium absorption, strengthens lower limb muscles, and protects joints.

3. Enhancing brain function

Research has found that older adults who walk more have a larger volume of gray matter in their brains, a lower risk of cognitive impairment, and faster and more accurate responses and better performance on tests of brain cognitive function compared to groups who walk less.

Thus, walking is thought to maintain some degree of normal brain thinking ability and memory, and to slow aging.

4. Reduce the risk of heart attack

Clinical experience shows that walking can help increase the heart rate, improve blood circulation, and strengthen the heart. For patients with stable coronary artery disease and angina pectoris, walking is good for establishing collateral circulation and promoting blood flow.

5, release stress and relieve emotions

Endorphins can make people feel happy and reduce stress. All exercise releases endorphins, and walking is no exception.

A growing number of studies have found that moderate-intensity walking can help improve sleep in depressed patients, leaving them in better spirits and improving physical vitality, as well as having a positive effect on mood regulation.

Since walking has so many benefits, and as mentioned earlier, studies have found that the health effects are more pronounced with more than 7,000 daily steps. So, is the more you walk, the better? Actually, no.

A research paper in a sub-publication of The Lancet suggests that the optimal number of steps per day for walking varies for different age groups. Specifically, the optimal number of steps for younger people is 8,000-10,000, while the optimal number of steps for older people over the age of 60 is 6,000-8,000.

In addition to focusing on the number of steps you take, the way you walk is also important. Each person with diabetes is different, and the choice of walking style varies.

1. Walk in place

When it's rainy in the summer and you can't go outside, people with diabetes can choose to walk in place at home.

The first step in the process is to raise your chest, head and abdomen, swing your arms as much as possible and lift your thighs as high as possible.

According to their condition, patients can gradually increase their pace to help circulate blood throughout the body, strengthen their legs and burn energy.

2. Brisk walking

Brisk walking is suitable for diabetic patients with sufficient physical strength, which can help prevent cardiovascular disease and osteoporosis, and can also better prevent and control diabetes.

After a good warm-up, patients can maintain a speed of 100 to 120 steps per minute, with as large a stride as possible and a heart rate of "170-age" (beats per minute). The patient can walk a distance of about 5 to 6 km each time.

3. Shake your arms and walk

This is more suitable for people with diabetes who have obesity problems, and it can help improve heart activity, stretch muscles, strengthen muscles, and reduce fat and weight.

Patients need to warm up before exercising and start the brisk walk by taking as big a step as possible while swinging the arms back and forth, one arm swinging with the palm extended as high as possible above the head and the other arm swinging with the arm straight back as far as possible.

During the brisk walk, the arms can be relaxed every thirty minutes, and towards the end of the exercise, the large arm swing can be changed to a back-and-forth swing, while slowing down the walking speed.

Lastly, I would like to remind you that after a period of walking, the body will gradually adapt to the current rhythm, and the effect may not be as obvious as at the beginning. At this point, if your body allows, you can adjust your exercise regimen to increase the intensity of your walking.

In conclusion, when walking to lower blood sugar, you must pay attention to the balance between health benefits, sports injuries, and physical condition, and make adjustments according to your own situation, and if you find that your body does not adapt during the walking process, and there is a possibility of counterproductive effects, you also need to reduce the intensity in a targeted manner.

I. Can walking lower your blood sugar without taking medication?

Two, what happens to people who walk and exercise every day in the end?

Three, how do you walk to lower your blood sugar? Share 3 ways