Skip Your Morning Walk to Lower Blood Sugar (Do This Instead)

June 12, 2013 | By | 11 Comments

Walking every morning is great for blood sugar control. But this works even better…

30 minutes. That’s the minimum (according to health authorities) you should be walking every day to stay healthy. Of course, 60 minutes is even better. Furthermore, adding in some type of higher intensity exercise a few times a week is optimal.

Based on these guidelines, many people start their day with a brisk walk. And while this does indeed improve blood sugar, BP, and well-being overall, there is something even better as far as the former is concerned.

According to a recent study, the timing of your walk actually plays a big role in blood sugar control. In this experiment, researchers recruited ten overweight, pre-diabetic, and sedentary volunteers and had them walk at various times of the day.

On one day they walked 45 minutes in the morning. On another they walked 45 minutes in the afternoon. And on a third day they took three 15-minute walks – one after each meal.

As it turns out, walking after eating fared best in terms of lowering blood sugar. And the results aren’t all that surprising. In fact, it makes perfect sense. According to the study’s lead researcher, Loretta DiPietro, “A post meal walk is timed to when blood glucose just starts to climb… The muscle activity and the muscle contractions help to clear glucose… It’s like another set of hands to help the pancreas halt the surge of glucose.

So, how can these findings benefit you?

For starters, skip the morning walk. It’s much better to move throughout the day on a constant basis rather then schedule a certain time in the day to “get your exercise in”. And as the study shows, when this movement closely follows a meal, it helps clear blood sugar even better.

The end result is that you’ll need less insulin to do the same. And lower levels of insulin translates to less fat storage AND easier fat burning. The best part is that it’s easier to move throughout the day rather than schedule a timed workout. Plus it feels like less of a “chore”.

Here are my suggestions:

  1. Get yourself a pedometer and carry it with you at all times. It’s a great motivator to move more as you try and “beat your best”. More importantly, it will let you know how you’re actually doing overall.
  2. Make a habit of carrying out little tasks throughout your day. For instance, I drink two coffees daily – one in the morning and one after lunch. I buy them from Dunkin Donuts… not necessarily because I like the coffee there… but because it gets me moving.

And there are several other “tasks” like that you can do on a regular basis. For instance, if you work at a desk job, go grab some water every 45 minutes. Or if you need to send a few faxes and they’re not time sensitive, spread them out throughout your work-day just to get out of the chair.

Those are just a couple of examples. There are literally endless amounts of things you can do to keep moving. Figure out what works for you and just do it. It’s simple, it works, and will keep you fit and healthy without actually having to “exercise”. What could be better?

5 Foods to Never Eat (If You Want a Flat Stomach)

Filed in: News You Can Use

Comments (11)

  1. Marcela R Ramirez

    Do you have a App to download the diet???

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  3. Yes! Finally something about walkiing.

  4. J. Gordon

    Looking for info about potato starch helping with weight loss.

    • Hi J,

      You probably know how important sleep is when it comes to having a flat stomach. In short, if you’re not getting enough, or… if it’s not the deep, quality kind that leaves you feeling fresh in the morning… shedding bellyfat can be tough.

      Given this, I have a great tip for you today to help you:

      a) Get better, deeper sleep with more vivid dreams.
      b) Cut down a bit of belly fat each night.

      Here’s the scoop…

      As it turns out, drinking some resistant starch before bed is an easy way to fall asleep faster and stay asleep throughout the night. Not only that, resistant starch has been proven to fight belly fat.

      But what is “resistant starch?”

      Basically, it’s a special type of fiber you can’t digest. On the other hand, it’s a superfood for your friendly gut bacteria – the trillions of little microbes that control your immune system, your mood, and most of all, your weight.

      And when you feed your friendly gut bugs resistant starch, they produce substances that improve sleep and trim your tummy… at the same time!

      So, where can you get this resistant starch?

      Your local health food store. Bob’s Red Mill Potato Starch is a good choice. Just stir a tablespoon in a glass of water before bed and have at it. Your friendly gut bugs will love it, and… you’ll enjoy a deeper, more restful sleep AND a flatter stomach. That said…

      Just like resistant starch is a superfood for your friendly gut bugs… there’s another food that’s more like kryptonite for these tiny microbes. It quickly wipes them out and can result in poor sleep and even more belly fat.

      The worst part?

      It’s found almost everywhere… it’s even made its way into your water supply so it’s impossible to avoid it.

  5. Donna Carmony

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    • Hi Donna,

      Congratulations on your weight loss and your overall success with the Cruise Control Diet. We appreciate your positive feedback and we thank you for sharing your success story with us.

      We encourage our customers to share their stories with the Better Business Bureau website so that more people can learn about how easy it is to succeed on the Cruise Control Diet and also to provide a forum where people can go and learn about the success of so many people while on this diet.

      Here is the link where you can post your positive experience with us and the program.

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  7. Doris Gerdes

    please cancel my subscription. it did not work for me. thank you. doris gerdes

    • Nadia Karanastasis

      Hi Doris,

      You have been unsubscribed and will not receive any more emails. Please allow a few business days for this to take effect.

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