NEW SMALL CLASS OFFERING – IMPROVING BALANCE AND FALL PREVENTION
Beginning Friday, September 9 at 2pm, we will be offering a new small group class (min. 4 and max 5 participants). It will run for 6-weeks and cost $150 for the 6-weeks. The focus will be on improving balance, coordination, core control and agility. All these areas are important for fall prevention. For NEW clients, we will perform a modified fitness assessment ($30), and all participants will be tested for balance prior to the first class. If there are more than 5 participants, but at least 8 we will consider adding an additional class. The class will be taught alternately by Debora Morris, Linda Meyer and Keri Werner. Call Debora for more information and to register (847-722-2115).
WALKING AFTER A MEAL CAN HELP CONTROL BLOOD SUGAR LEVELS (Excerpt from Healthy Living 8/29/22)
Going for a walk after a meal can help reduce blood sugar levels, even if it’s just for a few short minutes, new research shows.
The news comes from a meta-analysis, published earlier this year in Sports Medicine, in which researchers analyzed seven different studies to examine how light physical activity like standing and walking affects heart health, including insulin, and blood sugar levels, compared to prolonged periods of sitting.
The findings suggest that going for a light walk after a meal—even for as little as two to five minutes—can improve blood sugar levels, as compared to sitting or laying down after lunch or dinner. Simply standing can also help lower blood sugar levels, but not to the same degree as walking.
How Light Walking Can Help Lower Blood Sugar Levels – When you eat a meal—particularly one heavy in carbohydrates—it’s normal for your blood sugar levels, or the amount of glucose in your blood, to sometimes spike temporarily. This is known as a postprandial spike.
This spike in blood sugar typically triggers the release of a hormone called insulin, which allows the glucose to leave your bloodstream and enter your cells, where it’s used for energy.
But the balance between blood sugar levels and insulin is a delicate one—and it can swing out of control quickly. According to the CDC, if the body consistently has very high spikes in blood sugar—and thus, is routinely pumping out more insulin—cells can eventually stop responding to insulin and become insulin resistant. This break in the balance can lead to prediabetes and type 2 diabetes.
The team of researchers from the University of Limerick analyzed seven different studies to examine the effects of sedentary breaks—or interruptions to prolonged sitting—on cardiometabolic health markers, like blood sugar and insulin levels, after eating. Participants were asked to stand or walk for two to five minutes every 20 to 30 minutes over the course of one day.
The researchers found that both standing and walking were found to lower postprandial glucose levels, compared to sitting. But, according to study authors, “light-intensity walking was found to be a superior intervention.” Light walking was also found to improve insulin levels after a meal.
According to study authors, the contractions in skeletal muscles that occur while walking lead to an increase in glucose uptake—meaning that your working muscles use up the extra glucose in your bloodstream, reducing the need for insulin secretion.
If you can do physical activity before that glucose peak, typically 60 to 90 minutes [after eating], that is when you’re going to have the benefit of not having the glucose spike.
LOVE THE AUTUMN SEASON
I think that one of the best seasons in our part of the country is autumn. The temperature is mildly cooler, leaves change colors to beautiful hues of yellow, red, and rust, parents seem a bit more relaxed when their kids are back at school, and the sunlight is more golden. Take advantage of this wonderful season and get outside to enjoy it.