Why Anti-Gravity Exercises Help Type 2’s
Is your goal to exercise more this New Year without going to the gym? Well, a great way to kick off your New Year's Resolution is to do stair climbing! January 13th is National Take the Stairs Day. Research has consistently shown that regular exercise can powerfully help manage and stabilize blood sugar levels for the long term, as part of a healthy lifestyle. Stair climbing in particular is an anti-gravity exercise that is uniquely beneficial for those with Type 2. So what are you waiting for? Let’s discover the powerful and transformative health benefits of stair climbing for Type 2s!
While 2020 was particularly challenging for those that are used to going to a public gym or class to work out, fortunately, there’s a number of simple exercises to do around the house. The biggest problem for most right now is they are under-exercising. Maintaining a sedentary lifestyle without incorporating the recommended amount of daily exercise can result in low physical and mental energy, cardiovascular issues, high blood pressure, and even impact overall longevity.
A secondary problem for most home exercisers, you might be performing the wrong type or wrong combination of exercises. There is an important distinction between exercise and physical activity. Physical activity includes all body movements. This can mean any movement that is a part of your normal day to day life like performing housework, walking the dog, and movements at work. The body is programmed to do this type of physical activity and it is accustomed to it.
Exercise is a planned structured activity for a particular goal or intention. There are two types of exercise: aerobic and anaerobic. Aerobic and slightly anaerobic exercise like stair climbing involves repeated and continuous movement of large muscle groups.
Compared to 100% aerobic exercise like walking, stair climbing is uniquely beneficial for those with Type 2. Studies show this can actually help drop blood sugar by 30-80 points within minutes!
Specifically, stair climbing after meals can help stabilize blood sugar levels. The body gets energy from food which is converted and stored as sugars in the muscles and the liver. Stair climbing can cause the body and muscles to use these sugars, pulling them from the blood steam. Additionally, after performing exercise blood sugar can rise initially causing the release of cortisol and adrenaline, which the body responds to by releasing sugar into the body. Moreover, research suggests stair climbing and other anti gravity exercises after meals can help lower blood sugar for up to 24 hours because the muscles are more sensitive to insulin.
Best Practices for Stair Climbing At-Home:
-The ideal time to do stair climbing for maximum results is 1:45- 2 hours after a meal
-Try to climb stairs 3x a day for 5-10 minutes
-Wear comfortable clothing
-Consider adding hand or leg weights the more you progress
Besides the benefits of helping to stabilize blood sugar levels, performing stair climbing every day can help promote immune system function and overall cardiovascular health. For Type 1’s in specific, this type of exercise can increase cardiovascular health and decrease insulin resistance. For Type 2’s it can lower hbA1C, triglycerides, and overall insulin resistance. Lastly, similar to the benefits of High-Intensity Interval Activity (HIIT) boosting the body’s composition of muscle can promote weight loss and specifically help Type 2’s manage blood sugar for the long run.
So what are you waiting for? Grab some shoes and see how you feel after performing stair climbing for 30 days. Consider taking photos and sharing experiences to help other Type 2’s stay on track in 2021 in the Winning Type 2 Diabetes Together Facebook Group! Let's see what you've got!
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