The ‘2 per 20’ Rule: A Simple Way to Keep Blood Sugar in Check
The ‘2 per 20’ Rule: A Simple Way to Keep Blood Sugar in Check
It can be hard to find time to exercise when life is busy. But doctors say moving a little bit often during the day can help keep you healthy and control your blood sugar.
The “2 per 20” rule means that for every 20 minutes you sit whether at work or watching TV you should stand up and move for 2 minutes. You don’t have to do hard exercise. Just walking around, stretching, or pacing is enough. Studies show this can lower your blood sugar after meals by up to 25%.
When you sit for a long time, your leg muscles don’t work much. This makes it harder for your body to use sugar from your blood. Moving every 20 minutes wakes up your muscles and helps your body use sugar better, says diet expert Dr. Sushma Bhosale.
Dr. Seema Arora says this also helps your body use insulin better, which is important for people with early diabetes or prediabetes. Many office workers sit too much and don’t exercise enough, so this rule is helpful for them.
This rule doesn’t replace regular exercise, which is good for your heart and muscles. But it’s a simple way to stay active, especially if you’re very busy or can’t move easily.
Doctors say to also eat healthy, drink enough water, and take your medicines if needed to keep your blood sugar under control.
Disclaimer: This information is based on expert advice and public sources. Always consult a healthcare professional before making changes to your routine.
