Staying Active During the Holiday Season

By Laura Noyes, PA

It is the time of the year where sugar is everywhere! Sometimes it feels like every public space has something tempting to eat as the weather gets colder. For most people, when we eat sugar, our pancreas releases a hormone called insulin that allows the sugar to move into our muscle cells. I think of insulin like a key that unlocks the cell door for sugar to walk inside. However, after prolonged periods of exposure to high insulin levels, our cells can develop resistance to insulin. It is like the lock wears out and the key does not work as well. Over time, this can lead to type 2 diabetes.
Here’s the good news. Whether you already have a diagnosis of type 2 diabetes or not, physical activity can help lower blood sugar. How much activity do need? And what type of activity? There are a couple of correct answers to these questions. For all you minimalists out there, one 2022 study showed that walking at a pace of 1.9 mph (this is leisurely) for 5 minutes every 1/2 hour over an 8-hour workday significantly decreased blood sugar. While 5 minutes every 1/2 hour might not be realistic in your workplace, it does demonstrate that short, nonstrenuous activity still helps with blood sugar. If you want to add prevention of cardiovascular disease, the CDC recommends 150 minutes of moderate exercise per week. This means walking at a pace where you can speak, but would have difficulty singing a song. For those who you would really like to optimize the benefits of physical activity, a mix of high intensity interval training (short bursts where your effort is at least 8/10) can be even more effective. If you have a history of heart disease or heart disease risk factors talk to your primary care provider before engaging in high intensity workouts.
Wishing you a healthy and active start to the holiday season!