Walking, as a simple and easy way of exercise, does not require equipment or limited space. It can not only strengthen the heart and lungs, improve metabolism, but also relieve stress and enhance happiness. In the eyes of doctors, walking is the most economical, has minimal side effects, and is the easiest "natural hypoglycemic drug" to persist in. 01 Walking, Blood Sugar Friendly Exercise - Chief Physician of the Endocrinology Department at the Aviation General Hospital, Fang Hongjuan, stated that during walking, muscle contraction and blood flow accelerate, promoting glucose in the blood to enter muscle cells: some of it is used to provide the energy needed for muscle movement, while the other is converted into muscle glycogen for energy storage, effectively reducing blood sugar levels. A study published in the British Journal of Sports Medicine shows that increasing walking speed can help control sugar. Research shows that compared with leisure walking (lt; 3km/h), normal walking speed (3-5 km/h) is associated with a 15% reduction in the risk of diabetes; Brisk walking (5-6.5 km/h) was associated with a 24% reduction in the risk of diabetes; Very fast walking (gt; 6.5 km/h) was associated with a 39% reduction in the risk of diabetes. 02 The study of recommended after meal walking exercise confirmed that, whether for healthy people or diabetes patients, after meal exercise is better than pre meal exercise in controlling postprandial blood sugar. Because blood sugar levels are high within 2 hours after a meal, exercise can effectively reduce peak blood sugar levels. It is recommended that healthy people should have at least 15 minutes of activities after meals, and patients with type 2 diabetes should have at least 30 minutes of activities after meals. On the basis of ensuring at least 30 minutes of exercise every day, engaging in moderate to low-intensity exercise after three meals may achieve better results. Compared to sitting still, even just walking for 10-15 minutes can have an effect on lowering blood sugar peaks. It is recommended to maintain a walking speed of 100-120 steps per minute, with an optimal stride of "height x 0.45". The heart rate should be controlled between 60% and 75% of the maximum heart rate (220 age). How to walk healthier? Step speed: Control speed according to physical condition. Although walking faster can help control sugar, it is also necessary to control speed according to physical condition and persevere to achieve results. Under normal circumstances, walking around 100-120 steps per minute is just right. Too fast can easily cause shortness of breath, and too slow can have no effect on exercise. ■ Posture: Head up and straighten your chest, elegantly move forward. Head up and straighten your waist: Don't look down at your phone, lift your head up and straighten your waist. This not only looks energetic, but also avoids the burden on your cervical and lumbar spine. Natural arm swing: Gently lower your hands and swing your shoulders naturally, with a range of approximately 30 to 45 degrees. Proper application of force on the feet: First, use the heel to land on the ground, then smoothly transition to the sole of the foot, and finally use the toes to apply force to the ground, which can better cushion the impact of the ground. Time: Walk within your means and gradually take a brisk 30 minute to 1-hour walk every day. If you are just starting to exercise or feel tired, you can divide it into several time periods to walk. Don't walk too long in one breath, slowly increase the time. ■ Venue: Choose the right place for a more comfortable walk and try to choose a flat venue, such as a playground or a small path in a park. If possible, you can go to sports venues such as gyms and walk on surfaces with rubber pads or green leather, which can cushion the impact of footsteps and are particularly knee friendly. (New Society)