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Erasing Diabetes - Diabetes Help - East Hampton, New York


The 10-minute rule for better blood glucose

Posted on July 14, 2019 at 11:20 AM

Want to lower your glucose numbers? Follow the 10-minute rule.

The 10-minute rule suggests that you exercise for 10-minutes after every meal. Breakfast, lunch, and dinner. That short 10-minute bout of activity goes a long way to rev your metabolism so you burn more calories and you lower blood glucose more effectively. You can do whatever you want.... walk, cycle, dance, swing your arms in circles... just get your body moving. It doesn’t have to be strenuous. In fact, research says that exercise that you rate as ‘somewhat hard’ is most effective to lower blood glucose numbers.

How does it work? For the most part, your body uses insulin to move glucose into the cells so glucose can be converted into energy, but there's an exception. The repeated rhythmic contraction of your muscles during exercise pushes glucose into your muscles where it's used for energy. The more glucose you can push into your muscles, less glucose that is left in your blood, and the lower your numbers will be. It doesn't have to be strenuous exercise; you just have to do it. Exercise is alternative insulin.


C'mon! You can do that! Just think... Lower blood glucose readings mean fewer medications to take, fewer trips to the doctor, fewer co-pays to shell out, and best of all, no risky drugs.


And if you're really motivated to get off the meds, consider improving your diet as well. Eating more fruits, vegetables, grains, and beans can bring you even lower blood glucose and greater health benefits than you realize!

Categories: Exercise, Reversing diabetes, Lifestyle

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