When it comes to boosting your health, every step truly makes a difference! Whether you’re taking a quick stroll around the block or diving into a full workout session, each move contributes to better well-being. That said, it’s essential to include planned physical activity in your weekly routine. Research recommends 150 minutes of intentional exercise spread over seven days (1). However, for many, 150 minutes per week can seem out of reach. If this feels overwhelming, breaking it down into manageable chunks can make it more achievable. 

Here’s what 150 minutes could look like: 

• Daily 20-minute sessions: Remember, physical activity doesn’t have to be done all at once. You can break it into a 20-minute session or split it into two 10-minute walks during the day—choose what fits your schedule best. 

• Five 30-minute sessions: Split your 150 minutes into five 30-minute sessions over the week. Pair an enjoyable activity with movement, like calling a friend while walking or watching your favorite show during home exercises. 

• Ten 15-minute sessions: If your schedule is packed, fit in ten 15-minute sessions throughout the week. This could mean a brisk walk during lunch or a quick home workout. 

• Three 50-minute sessions: For those who prefer longer workouts, opt for 50-minute sessions three times a week. This could be a combination of cardio and strength training. Scheduling these longer sessions is key as unexpected events can arise, making prioritization essential. 

Insulin Sensitivity 

Now that we’ve discussed how much time should be spent on physical activity, let’s explore why it’s important and how it relates to insulin sensitivity. Before diving in, let’s quickly review what insulin is and why enhancing insulin sensitivity is crucial. 

Insulin is a hormone that regulates blood sugar levels by unlocking cells in your body, allowing glucose from the bloodstream to enter cells and muscles for energy use. When your body doesn’t respond effectively to insulin, blood sugar can rise, potentially leading to type 2 diabetes. Improving insulin sensitivity helps your body utilize insulin more efficiently, maintaining steady blood sugar levels. 

Think of insulin as a key and your cells as garages with locked doors. The sugar in your blood needs to enter these garages to be converted into energy, but it can only do so when the insulin key unlocks the door. If you have insulin resistance, it’s like having keys that don’t work well. Good insulin sensitivity means having keys that easily open cell doors. When insulin keys function properly, it’s easier to manage blood sugar and weight. If they don’t work well, your body compensates by producing more insulin. Although this might seem beneficial, high insulin levels can promote fat storage and increased hunger. 

A powerful long-term solution for improving insulin sensitivity is physical activity. 

Muscles obtain energy through two mechanisms: 

• Insulin-Dependent Glucose Uptake: At rest or after meals, muscles rely on insulin to absorb glucose. Exercise enhances insulin sensitivity, facilitating glucose uptake with the help of insulin. 

• Insulin-Independent Glucose Uptake: During physical activity, muscles can absorb glucose without insulin, which helps lower blood sugar and improves overall insulin sensitivity for future glucose use. 

Engaging your muscles during exercise helps your body manage insulin more effectively as they take in glucose independently of insulin. Over time, exercise increases the number of insulin receptors, reduces body fat, and builds muscle mass, making it easier for glucose to be absorbed even when you’re at rest. 

Starting with the Right Physical Activities to Improve Insulin Sensitivity 

Let’s explore types of planned physical activities that are excellent starting points and how they can contribute to better blood sugar management by enhancing insulin sensitivity. 

Walking: A Simple Yet Powerful Tool for Health 

Walking is an impactful activity that brings numerous benefits with each step. Not only does it help lower blood sugar levels, but it also increases heart rate, improving blood flow and delivering more oxygen and nutrients throughout the body. Enhanced blood circulation contributes to reduced blood pressure and a lowered risk of heart disease. While these benefits might feel “invisible” because they aren’t immediately noticeable, it’s important to recognize that they are both life-saving and irreplaceable. Every step counts, even if the positive effects aren’t immediately apparent. 

Some benefits of walking are more tangible and can be felt or seen. These include reducing symptoms of depression and anxiety, strengthening muscles and bones, and supporting healthy weight maintenance. Such benefits may manifest as an improved mood, better balance and coordination, and potential weight loss. Although not all visible changes can be easily measured, tracking progress is crucial. We encourage you to use the myTula app to monitor your mood, energy levels, and weight at least a few times a week to get a comprehensive view of your progress. 

Strength Training: Essential for Daily Life and Metabolic Health 

Strength training, also known as resistance training, adds significant benefits to your exercise regimen. Unlike aerobic activities like walking, which primarily enhance cardiovascular fitness and endurance, strength training focuses on building and fortifying muscles. This involves using weights, resistance bands, or even your body weight to challenge the muscles. The result is increased muscle mass, improved strength, and enhanced physical performance. It’s a common misconception that strength training is only for athletes, but in reality, it supports daily activities such as lifting laundry baskets, groceries, golf clubs, or even grandchildren! 

As previously explained, muscle contraction during activities can use blood sugar without needing insulin, which improves insulin sensitivity. When muscles are active during activities like walking or weightlifting, they help lower blood sugar levels without requiring additional insulin production. 

Strength training also has prolonged effects on insulin sensitivity even after the workout is completed. This is largely due to its impact on metabolic rate—the speed at which your body burns calories. By building lean muscle mass, your body requires more energy to maintain this tissue. This contrasts with fat tissue, which stores energy and promotes further fat accumulation. With more lean muscle mass, your body continues to burn more calories at rest, aiding in weight management and promoting overall metabolic health. This means that every step and every strength training repetition contributes to better health. 

Remember, every step and every rep counts. By making consistent, small efforts to increase your physical activity, you’re enhancing your insulin sensitivity and investing in a healthier, happier future. So, grab those weights and take the first step—your body will thank you! 

Sending Health Your Way!  

The Tula Clinical Team  

 

Reviewed by: 
Aubree RN, BSN 
Austin MS, RDN, CSR, LDN, CD