In addition to structured physical activity, incorporating more frequent movement into your day is often an essential part of achieving better glucose values.
There’s been some interesting research looking into how a sedentary lifestyle can affect glucose metabolism, and there’s evidence to suggest that finding ways to move more throughout the day is often just as effective as doing that same amount of movement all at once.
Finding More Ways to Move
An easy way to measure your daily movement is to monitor your daily steps. In general, most people should aim for about 10,000 steps per day. Here are some ways to reach that target:
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Walk or bike instead of driving or taking the bus if it’s an option for you
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Park farther away from your destination to sneak in a few extra steps
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Take the stairs instead of the elevator when you can. Climbing stairs burns a high amount of calories per minute compared to other types of activity, so every flight counts!
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Take phone or video calls while standing or walking around whenever possible
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Invite family members or friends to go for a walk after dinner
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Try a standing desk, walking desk, under desk treadmill, or under desk elliptical to sneak movement in while you work
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Consider sneaking in a short bodyweight workout or yoga session during your lunch break
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Do some ‘spring’ cleaning! Vacuuming, sweeping, and mopping can really work up a sweat and be great ways to keep your home clean and move more
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Do some yard work or gardening - you can read more about the benefits of gardening on our blog!
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Whenever you’re waiting (e.g. at the doctor’s office or airport) take a stroll around that area to sneak in some more steps
Frequent Breaks
One recent study found that even taking a five-minute break to go for a light walk led to significant improvements in postprandial glucose and also insulin levels. Along with that, taking breaks may help to minimize stress and anxiety and optimize efficiency and productivity. Most experts agree that even for productivity purposes, we do best when working for about 30 minutes at a time before needing a break. Why not use that break to get some more movement in?
It can be difficult to find the time or motivation to make this happen in our busy everyday lives, though. Here are some strategies that can help you move more during your day:
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Set a timer and take a short walk whenever it goes off. You can use your phone or an app, such as these Pomodoro timers or this Timeout app.
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Consider using an app, such as Desk Athlete, that reminds you to do simple, brief exercises throughout the day to combat a sedentary workday.
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Link movement to an activity you already do, like filling your water bottle or picking up papers off the printer. Every time you do one of these things, add in a quick lap around the office or even some bodyweight exercises like squats or lunges.
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Get an accountability buddy at work. Having someone with the same interests and goals as you can be a great way to help you both remember to take breaks and move more throughout the day.