Your body's blood-sugar levels are influenced primarily by your diet -- consuming large amounts of sugars can result in high blood-sugar levels that can pose a risk to individuals with type II diabetes. Controlling blood sugar is important for people with this illness. Although medications can be effective in helping your body process sugar and regulate its levels in your blood, you may be able to achieve the same results through exercise. The term "walking down your blood sugar" refers to using light exercise to instantly lower your blood-sugar levels.
Step 1
Use a blood-sugar test to determine your levels. A high blood-sugar level should prompt some sort of action on your part, such as using exercise to reduce those levels. According to the Mayo Clinic, fasting blood-sugar levels -- measurements taken on an empty stomach -- for persons without diabetes should be between 70 and 100 milligrams. Individuals with diabetes should keep their fasting blood-sugar level between 70 and 130 mg/dl.
Step 2
Start walking at a moderate pace. If you are limited in how much you can exercise, do as much walking as possible. Otherwise, aim for about 45 minutes of walking in one session at a pace that increases your heart rate. This will have an immediate impact on your body's blood-sugar levels.
Step 3
Walk consistently -- go on a minimum of three walks of at least 45 minutes each week. Use blood-sugar tests to gauge their benefit to your body. If necessary, increase your daily walking regimen to boost the effects on your body.
Tips and Warnings
- According to research at the University of Michigan, exercise should be successful in lowering your body's blood-sugar levels for 24 to 48 hours.
- Talk to your doctor before using exercise to replace medications.
References
- Health: How Exercise Lowers Blood Sugar in Type 2 Diabetes
- University of Michigan News Services; Exercise Nearly as Successful as Drugs at Lowering Blood Sugar; Colleen Newvine; November 2005
- USA Today: Exercise Aids Blood Sugar Levels; Nancy Hellmich; Sept. 18, 2007
- Mayo Clinic; Know Your Blood Glucose Target Range; Nancy Klobassa Davidson, R.N., and Peggy Moreland, R.N.; October 2010
