Stress-Proof by Mithu Storoni

Author:Mithu Storoni
Language: eng
Format: epub
Publisher: Penguin Publishing Group
Published: 2017-08-22T04:00:00+00:00

The less active and fit you are, the more benefits you will reap from moving around.

Just one day spent sitting for over sixteen hours can make the entire body insulin resistant, when compared to a day spent sitting for only six hours, even in people who are healthy and young.67

Going for a walk for fifteen to forty minutes immediately after a meal, instead of sitting down, significantly improves insulin dynamics.68 69 The longer you can walk, the better. Walking for five minutes or doing simple resistance exercises such as squats and calf raises for three minutes every half hour also improves glucose and insulin levels in the setting of insulin resistance.70 71

One study has shown it may be better for your insulin dynamics to slot in several short bouts of walking at a moderate speed rather than to sit all day and then spend thirty minutes at the gym.72 Ideally, you want to both incorporate short bouts of movement during your day and fit in some dedicated exercise time.

If you have insulin resistance, it may be better to exercise a short while after eating something rather than before you eat. Exercising while you are in a fasted state, before a meal, may impair glucose control after the meal, especially if the exercise is of a high intensity.73 If you are sedentary and have insulin resistance, low-intensity exercise (such as cycling for sixty minutes at 35 percent of maximal effort) may improve insulin control for the remainder of the day, to a greater extent than higher-intensity exercise (such as cycling for thirty minutes at 70 percent of maximal effort).74

A study on sedentary men who had not been diagnosed with insulin resistance found that exercising intensely at all-out effort for ten minutes, three times a week for three months resulted in similar improvements to insulin resistance as exercising at 70 percent of maximal effort for fifty minutes, three times a week for three months. The ten-minute protocol consisted of three twenty-second intense cycle sprints interspersed with two minutes of very light cycling, with two minutes spent warming up and three minutes spent cooling down.75

Take a walk after every meal, for at least fifteen minutes.

If you have a sedentary job, stand up and walk around your office every thirty minutes.

Alternate walking around with doing a few squats, push-ups, jumping jacks, squat thrusts, or jogging in place for three minutes.

Minimize your seated time. Schedule walking meetings and phone calls. Walk instead of using public transportation.

If you are sedentary for a defined period of time, never eat more calories than your body needs around that time period.

Even if you manage to incorporate some walking into your day, squeeze in some dedicated exercise time.

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