What is 20 Rules of Citizen Walking on 2? How effective in managing weight loss and blood sugar?
Sitting Walking Rule for Blood Sugar: In today’s run -of -the -mill life, most of us are sitting in the same place for hours, while studying or watching TV. But do you know that sitting continuously for a long time not only causes back pain or obesity, but it also increases blood sugar level rapidly? Yes, recently health experts and scientific research has described an easy and extremely effective rule, “20 rules on 2”, which if you adopt in your daily life, then you can control your sugar level in a natural way.
This rule can prove to be a boon especially for those who are suffering from diabetes or on a pre-diabetic stage. Apart from this, this method is also beneficial for those who sit in front of laptops for hours and physical activity is almost no. Let us deeply understand in this article what is 20 rules on 2, how it works and how it helps in blood sugar control.
What is 20 Rules of Citizen Walking on 2?
20 rule on 2 means that after every 20 minutes of seating position, walking at least 2 minutes or doing light physical activity. This rule is very simple but its effect can be deeper on your health. According to research, when you are sitting in the same place for a long time, the activity of your muscles decreases and it slows down the metabolism of sugar. In such a situation, when you wake up every 20 minutes and walk for only 2 minutes or do light activity, insulin in the body works better and sugar starts to break down rapidly.
How does this rule control blood sugar level naturally?
1. Masal activation increases glucose uptake
When we walk or move, our muscles are active and they start turning sugar into energy from blood. The 2 -minute mild trick also improves the insulin response of the body.
2. Insulin sensitivity improves
Walking for a while after every 20 minutes increases the sensitivity of the insulin present in the body, which causes glucose to be used in a better way and does not accumulate sugar in the blood.
3. diabetic risk decreases
If you are in the high risk zone of diabetes, this rule can act like a preventable tool for you. It improves blood circulation and keeps cells active.
4. Digestion and metabolism are better
After eating food, adopting 20 rules on 2 improves digestion and post-meal blood sugar spikes can be prevented.
How to include 20 rules in your lifestyle?
1. Set the alarm during office or work from home: Set a small reminder every 20 minutes, so that you can get up and walk a little walk or stretch.
2. Walk while talking on the phone: If you are on a call, talk in the room instead of sitting on the chair.
3. Take a break while watching TV or mobile: Wake up after 20 minutes instead of watching the screen continuously, or make a round to the washroom.
4. Must go after eating food: Walking 2 to 5 minutes especially after lunch or dinner is very beneficial.
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