Physical activity can prevent and reverse insulin resistance, If you need more information on what insulin resistance is, read my blog, "Insulin Resistance. What is it? What Can I Do to Prevent or Reverse It?"

The recommendation for adults is 60 minutes per day of moderate to vigorous intensity physical activity. Accumulated daily physical activity is a major determinant of insulin sensitivity. Physical activity is now recognized as a major component of insulin resistance prevention.
Several studies suggest that practicing a combination of resistance and aerobic exercises is beneficial for your metabolic health. It can improve your insulin sensitivity and reduce the risk of insulin resistance, metabolic syndrome, and type 2 diabetes. You can break up your active minutes throughout the day, a minimum of 10 minute increments is recommended for the most benefit. The more time one spends being sedentary the greater the chance of developing insulin resistance and type II diabetes.
During exercise insulin sensitivity is increased, so your muscle cells are better able to use any available insulin to take up glucose during and after activity. When your muscles contract during activity, your cells are able to take up glucose and use it for energy without the need of additional insulin. This helps your glucose levels in your blood decrease without your body needing to push out more insulin. The lower you can keep your insulin level the more insulin sensitive you become. Timing physical activity can fine tune your results. I will go more into detail on the different benefits of physical activity at a fasting state and directly after a meal in a future blog.
Not only is there an immediate benefit on your blood glucose level but physical activity can lower your blood glucose up to 24 hours or more after your workout. This is due to the increased insulin sensitivity that a workout creates. (If you have diabetes make sure to be familiar with how your blood glucose responds to exercise. Check your blood sugar often before and after exercise can help you see the benefits of activity.)
Adding a 30-60 minute workout every day has countless benefits on your health. Here are some simple 10 minute ideas to add throughout your day to help you increase your active minutes every day. Let's MOVE away from insulin resistance and towards better health!
10 minute desk workouts if you're at work. Simple arm circles, desk push ups, wall push offs, chair squats etc.
Invest in a desk treadmill or desk stationary bike. Workout while working!
10 minute power walk during your lunch break.
Walk up and down stairs for 10 minutes.
Make cleaning more physical, turn on music and dance while you tidy the house
Find a 10 minute workout video on YouTube and follow along
10 minute yoga session (several ideas on YouTube)
Park farther away from work or store entrance and walk.
Play with your kids, kick a ball, fly a kite, jump rope, dance etc.
Family walk. Quick 10 minute walk to wind down from the day.
Workout for 10 minutes while you watch TV, try something simple like pushups, sit-ups, plank, or stretching.
Move Away From Insulin Resistance and Towards Better Health.
Physical activity can prevent and reverse insulin resistance, If you need more information on what insulin resistance is, read my blog, "Insulin Resistance. What is it? What Can I Do to Prevent or Reverse It?"
The recommendation for adults is 60 minutes per day of moderate to vigorous intensity physical activity. Accumulated daily physical activity is a major determinant of insulin sensitivity. Physical activity is now recognized as a major component of insulin resistance prevention.
Several studies suggest that practicing a combination of resistance and aerobic exercises is beneficial for your metabolic health. It can improve your insulin sensitivity and reduce the risk of insulin resistance, metabolic syndrome, and type 2 diabetes. You can break up your active minutes throughout the day, a minimum of 10 minute increments is recommended for the most benefit. The more time one spends being sedentary the greater the chance of developing insulin resistance and type II diabetes.
During exercise insulin sensitivity is increased, so your muscle cells are better able to use any available insulin to take up glucose during and after activity. When your muscles contract during activity, your cells are able to take up glucose and use it for energy without the need of additional insulin. This helps your glucose levels in your blood decrease without your body needing to push out more insulin. The lower you can keep your insulin level the more insulin sensitive you become. Timing physical activity can fine tune your results. I will go more into detail on the different benefits of physical activity at a fasting state and directly after a meal in a future blog.
Not only is there an immediate benefit on your blood glucose level but physical activity can lower your blood glucose up to 24 hours or more after your workout. This is due to the increased insulin sensitivity that a workout creates. (If you have diabetes make sure to be familiar with how your blood glucose responds to exercise. Check your blood sugar often before and after exercise can help you see the benefits of activity.)
Adding a 30-60 minute workout every day has countless benefits on your health. Here are some simple 10 minute ideas to add throughout your day to help you increase your active minutes every day. Let's MOVE away from insulin resistance and towards better health!
10 minute desk workouts if you're at work. Simple arm circles, desk push ups, wall push offs, chair squats etc.
Invest in a desk treadmill or desk stationary bike. Workout while working!
10 minute power walk during your lunch break.
Walk up and down stairs for 10 minutes.
Make cleaning more physical, turn on music and dance while you tidy the house
Find a 10 minute workout video on YouTube and follow along
10 minute yoga session (several ideas on YouTube)
Park farther away from work or store entrance and walk.
Play with your kids, kick a ball, fly a kite, jump rope, dance etc.
Family walk. Quick 10 minute walk to wind down from the day.
Workout for 10 minutes while you watch TV, try something simple like pushups, sit-ups, plank, or stretching.
Disclaimer: This information is not intended to replace treatment from your professional health care team. Use this information at your own risk and judgement. If you suspect you have a medical condition you should seek professional healthcare help. This information it to help guide you to achieve better health.
#healthcoach #onlinehealthcoach #weightloss #weightlossjourney #stayhealthy #behealthy #becomehealthy #holistichealth #insulinresistance #reverseinsulinresistance #healthyfamily #weightlosstips
#healthcoach #onlinehealthcoach #weightloss #weightlossjourney #stayhealthy #behealthy #becomehealthy #holistichealth #insulinresistance #reverseinsulinresistance #healthyfamily #weightlosstips
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