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4 Ways How to Control Blood Sugar with Exercise: Part 2

Learn four ways to control your blood sugar, get rid of stubborn carbohydrate-related body fat, and reduce your risk of diabetes with exercise.

By
Ben Greenfield
5-minute read
Episode #281

Strategy #4: Standing

Using a standing desk can lower blood sugar levels, and there’s research to back it up!

In one study of office workers, standing for 180 minutes after lunch reduced the post-lunch blood sugar spike by 43% compared to sitting for the same amount of time. Interestingly, researchers noted that both groups took the same amount of steps after lunch, indicating that the smaller spike in blood sugar was due to standing rather than additional physical movements around the office.

Another office worker study discovered that alternating between standing and sitting every 30 minutes throughout the workday reduced blood sugar spikes by 11.1% on average. And yet another study showed that the harmful effects of sitting after meals, with excessive sedentary time post-meal at the office being linked to a whopping 112% greater risk of type 2 diabetes.

And that is why I not only recommend a standing or walking workstation, but also the incorporation of a concept called “greasing the groove”. This is a concept I originally discovered in a book called The Naked Warrior. The idea is basically this: Instead of doing a long workout at the gym, you simply spread your exercises throughout the day.

This not only allows you to become proficient at certain movements, but also elevates your metabolism throughout the day and gets you fit or maintains fitness without you needing to always set aside time for structured workouts. For example, I have a pull-up bar installed above the door of my office. Every time I walk under that bar, I have a rule that I have to do 5 pull-ups.

Other examples of “Greasing the Groove” that I include in my own life to become fit and control blood sugar even when I’m not exercising are:

-Beginning every day with a few minutes of yoga and calisthenics with deep nasal breathing…

-Doing 25 body weight squats every time I take a bathroom break…

-Doing 30 burpees at least once per day…

-Doing 100 jumping jacks for every hour that I actually am sitting…

-Taking a cold shower 2-3 times each day…

You get the idea. Even during a day at the office, you don’t actually have to “workout” to be working out or to be controlling blood sugar.

Whew! This has been quite a journey. You’ve learned why you need to control blood sugar, how sugar can wind up in either fat or muscle, why you should strength train (even at low intensities), the benefits of pre-breakfast fasted cardio, the benefits of post-evening meal walking, and the concept of staying active at the office with activities like standing and greasing the groove.

Do you have more questions about how to control blood sugar with exercise? Join the conversation at www.Facebook.com/getfitguy.

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About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.

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