2024年NIH的一项研究发现,饭后1-3分钟的楼梯爬升降低了血糖和胰岛素的敏感度,特别是对于有预发性糖尿病或2型糖尿病的人而言。 A 2024 NIH study found that 1–3 minutes of stair climbing after meals lowers blood sugar and boosts insulin sensitivity, especially for those with prediabetes or type 2 diabetes.

一项2024年NIH研究发现,饭后仅爬上一至三分钟的楼梯,就可以大大降低血糖,提高胰岛素的敏感性,受益时间可达三分钟。 A 2024 NIH study found that just one to three minutes of stair climbing after meals can significantly lower blood sugar and improve insulin sensitivity, with benefits increasing up to three minutes. 其影响来自肌肉收缩 从血液中拔出葡萄糖 与胰岛素无关, 这使得它特别 帮助人 有糖尿病前期或2型糖尿病。 The effect comes from muscle contractions pulling glucose from the blood independently of insulin, making it especially helpful for people with prediabetes or type 2 diabetes. 专家建议开展这种快速、便捷的活动,这种活动也可以与降级或步行一起进行,用于管理血糖,研究显示,快速行走将糖尿病风险降低高达39%。 Experts recommend this quick, accessible activity—also achievable with step-ups or walking—for managing blood sugar, with research showing brisk walking reduces diabetes risk by up to 39%. 一致性是关键,实时葡萄糖监测有助于跟踪进展。 Consistency is key, and real-time glucose monitoring helps track progress.