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Simple walking is the key

S

Sarmuhabat

Active Member
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I was diagnosed about 1 month ago with reading on the day was 24. Hba1c 15.
Since then i have been monitoring my levels and have controlled diet and walk about 45 mins every day. Now my readings are between 4.5 to 7 max.
I have found that 20 mins walk bring down my spike to normal level. Today i did cheating on my diet. Had a desert and high carb food. After 15 mins of food i did 45 mins of walking. Tested my blood glucose. Guess what its 6.2. My todays fasting reading was 5.2. Bingo i m loving my walks. I have lost 4 kilos in 4 weeks.
 
Walking is great, I'm a type 1 and find by walking for an hour each evening I can take a reduced dose of insulin yet still have a highish carb evening meal, your doing great by the look of things Sarmuhabit
 
Well I must be one of the 10% for whom exercise doesn't reduce BG's Mine usually goes up after a long walk. Walking is still a good way to lower my blood pressure though and an all round good exercise. I'm just jealous of the rest of you.
 
zand said:
Well I must be one of the 10% for whom exercise doesn't reduce BG's Mine usually goes up after a long walk. Walking is still a good way to lower my blood pressure though and an all round good exercise. I'm just jealous of the rest of you.
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Try less intense. You should be able to speak comfortably while training. This works for me
 
noblehead said:
Walking is great, I'm a type 1 and find by walking for an hour each evening I can take a reduced dose of insulin yet still have a highish carb evening meal, your doing great by the look of things Sarmuhabit
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I love walking, but I haven't been as active over the past few months, but I am re starting my dog walking in the new year and I'm so happy, can't wait to get back I love been out and about, so well done on those good results .

RRB
 
Robinredbreast said:
I love walking, but I haven't been as active over the past few months, but I am re starting my dog walking in the new year and I'm so happy, can't wait to get back I love been out and about, so well done on those good results .

RRB
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Dogs are the best creature. I got a lab and beagle. One of the reasons i go for walk outside rather treadmil
 
Sarmuhabat said:
Try less intense. You should be able to speak comfortably while training. This works for me
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Nope, I've tried that already. Walking at whatever speed either keeps my BG's the same or puts them up. This doesn't stop me walking though because there are still great health benefits to walking. I posted on this thread just in case anyone else reading this has the same results as me and they were wondering why it doesn't work for them either.
 
Sarmuhabat said:
Dogs are the best creature. I got a lab and beagle. One of the reasons i go for walk outside rather treadmil
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I walk a Labrador, she's black and has the most waggiest tail ever, I love taking her to the park, or visiting the horses, It would be lovely to get 2015 off to a good start

Best wishes RRB
 
Never knew human body can be that sensitive to our activities. It behave so differently on different people. Makes me spiritual too.
 
zand said:
Well I must be one of the 10% for whom exercise doesn't reduce BG's Mine usually goes up after a long walk. Walking is still a good way to lower my blood pressure though and an all round good exercise. I'm just jealous of the rest of you.
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Snap.

I have 2 walks a day of 20 to 30 minutes with my dog. You know what it's like with a dog on a lead - start, stop, start, stop, bend down to use poop bag, start, stop. So not exactly strenuous. It never lowers my levels. They are either higher or the same. However, it does help with general health and well being, so has to be a good thing.

Well done @Sarmuhabat. You are doing great.
 
Yes my dog gets me out every day for a walk no getting out of it whatever the weather so if you need an excuse to go out for a walk get a dog
 
My tests conclusively prove it drops (at least) my BS ... Lord knows I have the figures to prove it.

Pain in the neck sometimes, but when I see drops of 1.5 and above after a stroll of 10 or 15 minutes, it backs up the beliefs !!

Enjoy your weekend guys
 
Sarmuhabat said:
Bingo i m loving my walks. I have lost 4 kilos in 4 weeks.
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Definitely an essential part of controlling this thing, and for those with problems walking swimming is a great substitute, or at least from my own personal experience it helped knock my numbers down substantially along with my total cholesterol numbers.
 
I find my liver just over compensates and throws out more glucose when I exercise.
 
Robinredbreast said:
I love walking, but I haven't been as active over the past few months, but I am re starting my dog walking in the new year and I'm so happy, can't wait to get back I love been out and about, so well done on those good results .

RRB
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Understandably after your accident you haven't been as active RRB. Owning a dog is a sure fire way of keeping fit as they always want walked, I've just been out with mine this morning and will be out again with him later this afternoon
 
I recently saw a study quoted that showed 25% of people do not get lowered insulin resistence through exercise.
Can't remember where I saw it though

I'll come and post a link, if I find it.
I definitely do yet lowered insulin resistence through exercise, and it doesn't have to be extreme or prolonged.

I've also noticed that the exercise effect on blood glucose is short term A walk after dinner will lower BG, but it often rises again. Presumably the glucose in the bloodstream is used up by muscles, but when the exercise stops, if digestion is continuing, then the BG will rise again.

Probably worth testing at 3 and 4 hours, if you've had a slow digesting meal, even after a bout of after-meal exercise.

Edited to add:

Here's that link - it's 20% not 25% according to this study. I'd be interested in further research on this.
http://www.webmd.com/diabetes/news/...me-type-2-diabetics-control-their-blood-sugar
 
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phoenix said:
@Brunneria
That is interesting. The actual paper is very interesting (but difficult in places depending on your background)
http://press.endocrine.org/doi/pdf/10.1210/jc.2014-2545
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Thanks!

I've had a read, and much of it is too scientifically phrased for me.
However, I pulled out a few gems which caught my eye.

One is that the inflammation markers are higher in the 15-20% in question.
So, not only do they have the insulin resistance to cope with - they also get increased physical discomfort (joint inflammation, etc) when trying to exercise.
While all around them are people who tell them how much good exercise will help them. (And the benefits of exercise go far beyond just reducing insulin resistance, so that advice is partly right... But not completely right.)

Second is that insulin resistance affects the perceived difficulty of exercise.
And that is certainly my experience!
My level of insulin resistance is hugely dependent on diet in the days leading up to the exercise, with hormonal chaos magnifying the situation.
High resistance = leaden limbs, apathy and a slug like reluctance to move. Needing to mentally brace myself to climb stairs.
Lower resistance = less effort to move, a willingness to move around, walk, climb stairs, enjoy the day, instead of dreading the necessary effort needed to get through the day.
 
I used to walk for an hour to an hour and a half every day, go running 3-4 days a week (between 3-6 miles), as well as dog mushing in winter time. Always out and about and active. I wore a CGM for a week and seen for certain that walking had no impact what so ever on my blood glucose levels.
Due to illness followed by ongoing joint, muscle and other issues I haven't been able to be as active as I'd like this last two years. Used to only be able to manage 10min walking at most. Now I can do between 30min to an hour on good days and it def has a lowering effect on my levels.
 
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