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Managing blood sugar does not necessarily necessitate a strenuous workout or long hours at the gym. Simple workouts and activities, done on a regular basis, can help keep blood sugar levels stable, particularly after meals.
Nutritionist has given three simple workouts that can help people manage their blood sugar levels. These include calf lifts, air squats, and walking.
Calf raises, done standing or seated, are the first exercise on list. This simple technique entails lifting the heels off the floor and then lowering them back down. It exercises the soleus muscle, which is one of the most important muscles in the calf.
Nutritionist says soleus muscle is your calf muscles which can actually help you manage and reduce your blood sugar spike by 30 per cent. “This is because it actually absorbs the glucose making it much better for you,” she adds.
The second exercise is air squats. These can be done without any equipment and mainly work the muscles in the thighs and legs. To do an air squat, stand with your feet apart, bend your knees and lower your body as if you are sitting on a chair, then stand back up.
According to nutritionist, working the thigh muscles can help the body use more glucose. Squats can also strengthen the lower body and increase muscle activity which makes them a simple exercise to add to a daily routine.
A post-meal walk does not have to be a long or strenuous workout, she emphasizes. Even a brief time of light walking can activate the muscles and assist the body in using glucose for energy. This is why walking after meals is frequently mentioned as part of lifestyle advice for better blood sugar control.
“Walking is actually shown to again reduce your blood sugar spike drastically, especially post meals,” Jain states.
“So start doing these three exercises to see a significant change in your blood sugars and share this with someone who needs to do it,” nutritionist says.
(Disclaimer: The article’s advice and recommendations are meant primarily as general information and should not be interpreted as expert medical advice. Before beginning any exercise program or making any dietary changes, always get advice from your doctor or a dietitian.)
