{"id":18718,"date":"2026-01-06T07:00:00","date_gmt":"2026-01-06T06:00:00","guid":{"rendered":"https:\/\/najzdrowie.pl\/?p=18718"},"modified":"2026-04-14T11:04:09","modified_gmt":"2026-04-14T09:04:09","slug":"how-to-lower-blood-sugar-levels-with-exercise","status":"publish","type":"post","link":"https:\/\/najzdrowie.pl\/en\/how-to-lower-blood-sugar-levels-with-exercise\/","title":{"rendered":"How to Lower Blood Sugar Levels with Exercise?"},"content":{"rendered":"<p><em>Discover how regular physical activity quickly lowers blood sugar levels. Find out which exercises are ideal for people with type 2 diabetes. Practical tips!<\/em><\/p>\n<h4>Table of Contents<\/h4>\n<ul>\n<li><a href=\"#dlaczego-ruch-pomaga-obnizac-poziom-cukru-we-krwi\">Why Does Movement Help Lower Blood Sugar?<\/a><\/li>\n<li><a href=\"#najskuteczniejsze-formy-aktywnosci-fizycznej-przy-cukrzycy-typu-2\">The Most Effective Forms of Physical Activity for Type 2 Diabetes<\/a><\/li>\n<li><a href=\"#spacer-szybki-marsz-czy-slow-jogging--co-wybrac\">Walking, Brisk Walking, or Slow Jogging \u2013 Which to Choose?<\/a><\/li>\n<li><a href=\"#cwiczenia-po-posilku--jak-szybko-obnizyc-glikemie\">Exercises After Meals \u2013 How to Quickly Lower Blood Glucose?<\/a><\/li>\n<li><a href=\"#rytm-treningow-pora-dnia-regularnosc-i-praktyczne-zalecenia\">Training Rhythm: Time of Day, Regularity, and Practical Recommendations<\/a><\/li>\n<li><a href=\"#profilaktyka-i-dlugowiecznosc--aktywnosc-fizyczna-kluczem-do-zdrowia\">Prevention and Longevity \u2013 Physical Activity as a Key to Health<\/a><\/li>\n<\/ul>\n<h2 id=\"dlaczego-ruch-pomaga-obnizac-poziom-cukru-we-krwi\">Why Does Movement Help Lower Blood Sugar?<\/h2>\n<p>Movement and regular physical activity are among the most effective tools supporting people struggling with elevated blood sugar levels, including those with type 2 diabetes. The mechanisms behind this are multi-layered and involve both muscle physiology and general metabolism. During intense physical effort, the body uses up glycogen stored in muscles, which is a form of stored sugar. To meet the increased demand for energy during exercise, the body enhances the burning of glucose, which begins to be drawn from the bloodstream into the working muscles. This process occurs not only during activity but also after it ends, as the body continues to replenish energy stores. Particularly important is that exercise improves the sensitivity of tissues to <a href=\"https:\/\/najzdrowie.pl\/en\/hyperglycemia-symptoms-and-effects-of-high-sugar\/\" target=\"_blank\" rel=\"noopener\">insulin<\/a>\u2014the hormone responsible for transporting glucose from the blood into cells. Thanks to regular physical effort, muscle cells become more responsive to insulin, even in people with insulin resistance, resulting in faster and more effective lowering of blood sugar levels. This is why even moderate walks can have a real impact on glycemic control in people with metabolic issues.<\/p>\n<p>In addition to its evident effect on carbohydrate metabolism, physical activity initiates long-term changes in the body that are beneficial for metabolic health. Both aerobic and strength (resistance) exercises stimulate muscle mass growth, and more muscle means a bigger &#8220;storage&#8221; for glucose transported from the blood. Increasing <a href=\"https:\/\/najzdrowie.pl\/en\/bmi-how-to-calculate-interpret-body-mass\/\" target=\"_blank\" rel=\"noopener\">body mass<\/a> also accelerates basal metabolic rate, aiding in weight regulation\u2014and, as is well known, losing excess weight improves blood sugar control. Physical activity also reduces inflammation, which itself can disturb cell sensitivity to insulin. Few people realize that exercise positively affects the nervous and hormonal systems, reducing cortisol\u2014the stress hormone, which, in excess, can cause sugar spikes. Regular workouts also improve circulation, oxygenate tissues, and support heart function, which all go hand-in-hand with efficient glucose metabolism. All these factors make exercise a natural &#8220;medicine&#8221; to lower sugar, without the side effects known from pharmacotherapy. What&#8217;s more, the benefits of physical activity appear not only in people already diagnosed with diabetes but also among those at risk or seeking prevention\u2014an appropriate dose of movement can slow down or even prevent the development of the disease by supporting the body&#8217;s sugar management.<\/p>\n<h2 id=\"najskuteczniejsze-formy-aktywnosci-fizycznej-przy-cukrzycy-typu-2\">The Most Effective Forms of Physical Activity for Type 2 Diabetes<\/h2>\n<p>Selecting the right forms of physical activity is the cornerstone of effective blood sugar control in people with type 2 diabetes. The most effective methods rely on combining aerobic and resistance (strength) exercises, as each supports glycemic balance in a slightly different way. Aerobic training, such as brisk walking, cycling, swimming, or Nordic walking, vigorously engages larger muscle groups, speeds up circulation, and increases the body&#8217;s energy demand, leading to significant glucose use by muscle cells. Regular aerobic exercise helps improve tissue sensitivity to insulin, also reduces triglyceride levels, decreases body mass, and lowers the risk of cardiovascular diseases\u2014which are a significant threat to those with type 2 diabetes. Global guidelines recommend at least 150 minutes of aerobic activity per week, i.e., 30 minutes daily on most days. It is important that the intensity is moderate and matched to individual abilities\u2014getting out of breath during conversation or a faster pulse indicate the body is working at an optimal pace.<\/p>\n<p><a class=\"body-image-link\" href=\"\/category\/choroby\/\"><br \/><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" class=\"wp-image-12620\" src=\"https:\/\/najzdrowie.pl\/wp-content\/uploads\/Jak_obni_y__poziom_cukru_we_krwi__wiczeniami__Najlepsze_aktywno_ci_i_praktyczne_wskaz_wki_na_co_dzie-1.jpg\" alt=\"How to lower blood sugar with exercise for diabetics' health\" srcset=\"https:\/\/najzdrowie.pl\/wp-content\/uploads\/Jak_obni_y__poziom_cukru_we_krwi__wiczeniami__Najlepsze_aktywno_ci_i_praktyczne_wskaz_wki_na_co_dzie-1.jpg 1200w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Jak_obni_y__poziom_cukru_we_krwi__wiczeniami__Najlepsze_aktywno_ci_i_praktyczne_wskaz_wki_na_co_dzie-1-300x200.jpg 300w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Jak_obni_y__poziom_cukru_we_krwi__wiczeniami__Najlepsze_aktywno_ci_i_praktyczne_wskaz_wki_na_co_dzie-1-1024x683.jpg 1024w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Jak_obni_y__poziom_cukru_we_krwi__wiczeniami__Najlepsze_aktywno_ci_i_praktyczne_wskaz_wki_na_co_dzie-1-768x512.jpg 768w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Jak_obni_y__poziom_cukru_we_krwi__wiczeniami__Najlepsze_aktywno_ci_i_praktyczne_wskaz_wki_na_co_dzie-1-1170x780.jpg 1170w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Jak_obni_y__poziom_cukru_we_krwi__wiczeniami__Najlepsze_aktywno_ci_i_praktyczne_wskaz_wki_na_co_dzie-1-585x390.jpg 585w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Jak_obni_y__poziom_cukru_we_krwi__wiczeniami__Najlepsze_aktywno_ci_i_praktyczne_wskaz_wki_na_co_dzie-1-263x175.jpg 263w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><br \/><\/a><\/p>\n<p>In addition to endurance exercises, strength (resistance) training is exceptionally beneficial for regulating blood sugar levels and should supplement every program for diabetics. Exercises using bodyweight, resistance bands, dumbbells, or machines support muscle growth, and muscles serve as storage for processed glucose. The greater the active muscle mass, the more effective sugar uptake from the blood, even while at rest. It is recommended to include at least two training sessions a week covering all major muscle groups. It is also worth combining both types of activity, for example, through circuit training, which allows intensive calorie burning and the simultaneous development of strength and endurance. Interval training (HIIT), which alternates short bursts of very intense effort with periods of active rest, are also increasingly popular among people with diabetes. Studies show that HIIT effectively improves glucose tolerance, supports weight loss, and helps reduce postprandial sugar spikes. Stretching exercises, yoga, and <a href=\"https:\/\/najzdrowie.pl\/en\/wall-pilates-what-is-it-effects-on-health\/\" target=\"_blank\" rel=\"noopener\">pilates<\/a> also play an important role, improving mobility, balance, and reducing stress, which also positively influences sugar metabolism. The key is regularity, adjusting the types of activity to health status and physical capability, and consulting a physician or physiotherapist, especially if there are coexisting conditions like <a href=\"https:\/\/najzdrowie.pl\/en\/hypertension-symptoms-causes-treatment\/\" target=\"_blank\" rel=\"noopener\">hypertension<\/a>, neuropathy, or retinopathy. Regardless of the form, even short, frequent activity breaks throughout the day\u2014such as a few minutes of walking after meals or desk exercises\u2014can significantly lower blood sugar and improve overall bodily endurance.<\/p>\n<h2 id=\"spacer-szybki-marsz-czy-slow-jogging--co-wybrac\">Walking, Brisk Walking, or Slow Jogging \u2013 Which to Choose?<\/h2>\n<p>The choice between walking, brisk walking, or slow jogging in the context of lowering blood sugar and managing hyperglycemia and type 2 diabetes depends on several key factors, such as current physical fitness, age, comorbidities, individual preferences, and training goals. Walking is the simplest and most common form of activity; it requires no special preparation or equipment and can be done anywhere. Regular walks, especially after meals, effectively help reduce postprandial glucose spikes. Studies show that even a 10\u201315-minute walk after a meal can significantly alleviate blood sugar spikes, and regular practice leads to improved long-term results like lower glycated hemoglobin (HbA1c) values. Walking is an excellent option for seniors, beginners, or those with health limitations\u2014it minimizes the risk of injury and strain on joints while still stimulating muscles, circulation, and aiding in stress reduction. However, for those who want more noticeable and faster metabolic effects of glucose transport into cells, brisk walking is the next, more demanding step. This involves increasing walking speed (about 5\u20136 km\/h)\u2014strongly stimulating the heart and muscles, boosting calorie burn, and glucose consumption. Brisk walking, done systematically for at least 30 minutes a day, five days a week, is widely supported by research as an effective way to improve insulin sensitivity in those with insulin resistance and type 2 diabetes, reduce cardiovascular risk, and aid in weight loss. At the same time, brisk walking remains a safe option even for overweight individuals or those with joint issues\u2014as long as correct technique is used and proper shock-absorbing footwear is worn. The third, increasingly recognized form is slow jogging, combining the benefits of running and walking, while reducing strain on the body. This Japanese exercise method involves a very slow, &#8220;health-oriented&#8221; jog with light, springy steps (typically at only 4\u20136 km\/h), often even slower than brisk walking. Unlike classic running, slow jogging focuses on high cadence (small, quick steps), natural body rocking, and landing on the midfoot, reducing the risk of injury and stress on joints. This form, moderately intense and tailored for people of various fitness levels, slightly more effectively fuels endorphin release, enhances lung ventilation, and engages larger muscle groups in burning glucose. Scientific studies indicate that regular slow jogging (3\u20135 times a week for 20\u201330 minutes) can reduce insulin resistance, lower blood pressure, decrease LDL cholesterol, and improve heart function, while most importantly fostering improved blood sugar control even where glucose levels have been elevated for a long time.<\/p>\n<p>When deciding which of these three to choose, consider your needs, physical abilities, diabetes advancement, and any complications. For beginners or those who tire easily, it&#8217;s recommended to start with short, gentle walks, gradually increasing duration and then intensity through more energetic walking. Those with better endurance and no joint pain may try slow jogging, which more intensively stimulates glucose transport into muscles for faster metabolic effects. Regardless of the choice, consistency is key\u2014regular movement matters more than a single effort. In daily practice, it&#8217;s worth combining various types of activity, for example, doing a brisk walk in the morning and a slow, relaxing walk after dinner, providing short-term glycemic control and long-term stabilization. It is optimal to monitor your sugar level before and after activity to determine individually which type of activity works best. Choosing the right intensity and type of movement, combined with a healthy lifestyle\u2014such as a balanced diet, hydration, or <a href=\"https:\/\/najzdrowie.pl\/en\/sleep-problems-insomnia-10-ways-for-better-sleep\/\" target=\"_blank\" rel=\"noopener\">sleep<\/a>\u2014allows lasting results in stabilizing glucose and improving overall health. Importantly, each of these activities\u2014walking, brisk walking, or slow jogging\u2014is a safe, simple, and relatively easy-to-implement option even with a busy daily schedule, and practicing them brings measurable benefits not only for diabetes prevention and treatment but also for improving mood, general condition, and both physical and mental well-being.<\/p>\n<h2 id=\"cwiczenia-po-posilku--jak-szybko-obnizyc-glikemie\">Exercises After Meals \u2013 How to Quickly Lower Blood Glucose?<\/h2>\n<p>Physical activity performed immediately after a meal is one of the most effective ways to quickly lower blood sugar levels. Right after eating, blood glucose starts to rise, posing a greater challenge especially for people with insulin resistance or type 2 diabetes. Even 10\u201315 minutes of light exercise\u2014such as a moderate walk\u2014can significantly reduce postprandial glycemia by physiologically activating muscle glucose transporters independent of insulin (GLUT4), which enables quick sugar uptake directly into the working muscles. While it may seem that intense training could be more effective, studies show that moderate or slightly elevated activity\u2014such as brisk walking, slow jogging, or a set of simple home exercises\u2014actually boasts the best safety and effectiveness profile for reducing postprandial glucose spikes. For most people with diabetes, optimal choices are walks at a pace where conversation is comfortable, lasting 15\u201330 minutes after main meals. This not only supports glucose burning in the muscles but also improves digestion, reduces the risk of gastric stasis, and supports lipid metabolism, which matters for preventing diabetes complications such as atherosclerosis or hypertension. Practices involving &#8220;active rest&#8221;\u2014introducing micro-exercises like short squats, leg raises, or stretching 15 minutes after lunch or dinner\u2014are increasingly popular. These activities require neither professional preparation nor equipment, and their regular implementation can improve postprandial glucose control, as confirmed by both research and the experiences of many patients.<\/p>\n<p>It is worth emphasizing that the mechanism behind post-meal exercise is linked to increased muscle energy demand\u2014the body more quickly reaches for glucose in the blood before it&#8217;s stored as body fat. Additionally, regular exercise after eating can gradually improve insulin sensitivity and reduce insulin resistance, as well as limit the risk of sudden sugar spikes, which are especially dangerous for those with metabolic disorders. The greatest benefits are observed in those who apply this &#8220;postprandial movement&#8221; daily\u2014not only as longer walks but also by splitting the day into several-minute activities after every meal and snack. Examples of safe exercises include: walking outdoors, light jumps, bodyweight exercises (squats, lunges, standing knee lifts), slow pedaling on a stationary bike, or short stretching series. For seniors or those with limited mobility, gentle home walks, marching in place, or simple arm and leg movements while seated are good solutions. Importantly, each activity should be tailored to individual abilities and current health status: those taking sugar-lowering medications must be particularly cautious, watch for hypoglycemia symptoms, and consult all exercise plan changes with a physician or physiotherapist. Adding this strategy to daily routines\u2014regardless of age\u2014enables better glycemic control, boosts energy, supports metabolism, and improves mental well-being\u2014reducing stress and enhancing overall life quality. Physical activity after meals is a simple yet highly effective prevention and treatment method, and its benefits can be felt very quickly after just a few days of regular practice.<\/p>\n<h2 id=\"rytm-treningow-pora-dnia-regularnosc-i-praktyczne-zalecenia\">Training Rhythm: Time of Day, Regularity, and Practical Recommendations<\/h2>\n<p>The right training rhythm, as well as choosing the most beneficial time of day for physical activity, influence the effectiveness of lowering blood sugar levels and overall health. In practice, not only the type of activity matters, but also its consistency and smart integration into your daily schedule. Research shows that regularity plays a crucial role in long-term glycemic control\u2014a constant frequency of physical activity leads to better insulin sensitivity, less blood sugar fluctuation, and more favorable glycated hemoglobin values (HbA1c). It is important for exercise to be spread evenly throughout the week\u2014ideally, plan training at least 3\u20135 times a week, but best of all, daily with short, not-too-intense sessions. Frequent breaks in activity or too long between workouts can reduce exercise\u2019s beneficial effects on glycemia and metabolism. Sticking to a set rhythm helps the body adapt to regular glucose usage for energy, stimulates muscle development, and supports hormonal balance, minimizing the risk of post-meal or stress-triggered sugar spikes. For people with type 2 diabetes, post-meal micro-exercises are especially valuable as a supplement to larger workouts, and short activities like walking or stretching, interspersed throughout the day, are also recommended.<\/p>\n<p>Choosing the optimal time of day for physical activity is often individual, but several general principles apply. In the morning, the hormonal system is more &#8220;calm&#8221;\u2014cortisol and adrenaline naturally rise to prepare the body for action. For many, morning training, especially endurance or moderate-intensity sessions (e.g., brisk walking, slow jogging), supports stable blood sugar for hours and promotes fat burning due to lower muscle glycogen levels. On the other hand, afternoon and evening workouts may be better for those who notice higher post-meal glucose values or fatigue in the morning\u2014in these cases, exercise better improves insulin sensitivity without risking hypoglycemia. Some studies suggest that activity performed 30\u201390 minutes after a meal is particularly effective in lowering glycemia, minimizing spikes, and aiding energy management. Practical recommendations suggest planning workouts when they integrate best with your lifestyle and sticking to your chosen hour most days\u2014regular exercise times stabilize your body&#8217;s natural circadian rhythm, improve sleep quality, support recovery, and help build lasting habits. It&#8217;s especially important to monitor how your body reacts, especially for hypoglycemia when taking glucose-lowering medications\u2014always carry a quick-acting glucose snack or fruit in case of sudden sugar drops. To maximize effects and safety, always remember proper hydration, warm-up and cool-down routines, and match exercise intensity to your own abilities, current health, and doctor&#8217;s or physiotherapist&#8217;s instructions. Skillful management of training rhythm in people with metabolic problems not only leads to more effective blood sugar control, but also improves mood, immunity, and quality of life at every stage of type 2 diabetes.<\/p>\n<h2 id=\"profilaktyka-i-dlugowiecznosc--aktywnosc-fizyczna-kluczem-do-zdrowia\">Prevention and Longevity \u2013 Physical Activity as a Key to Health<\/h2>\n<p>Regular physical activity is fundamentally important not only for those already dealing with type 2 diabetes, but above all, as an effective weapon in preventing various chronic diseases and supporting longevity. Exercise thoroughly benefits every body system, from cardiovascular through hormonal, immune, nervous, and musculoskeletal. It has been proven that moderate, systematic activity reduces the risk of developing type 2 diabetes by even 40\u201360% in high-risk groups, including those with overweight, insulin resistance, or a family history. Daily movement improves the body&#8217;s ability to use insulin, protects beta cells in the pancreas from exhaustion, and helps prevent metabolic syndrome, which is linked to poor glycemic control, hypertension, and lipid disorders. Prevention based on physical activity covers not only diabetes and its complications but also reduces the risk of other lifestyle diseases such as atherosclerosis, heart attacks, strokes, osteoporosis, cancer, and even dementia. According to numerous studies, active individuals live longer, with better life quality in old age\u2014lower chronic inflammation, better hormonal balance, and slower aging of the nervous system all help limit the risk of neurodegenerative diseases, maintaining mental and physical fitness for years. Exercise also supports the production of youth proteins, like telomerase, which protects chromosome ends, slowing cellular and overall aging.<\/p>\n<p>The role of daily movement in shaping immunity, psychological strength, and overall fitness\u2014all crucial for good quality of life and avoiding frequent hospitalizations, especially in old age\u2014cannot be overestimated. Regular exercise improves <a href=\"https:\/\/najzdrowie.pl\/en\/blood-count-norms-interpretation-parameters\/\" target=\"_blank\" rel=\"noopener\">blood counts<\/a>, blood pressure, and lipid profile, lowers overweight and obesity risk, and is one of the most effective ways to extend life free of chronic illness. Activity helps maintain proper weight, reduces oxidative stress and emotional reactivity, stimulates endorphin release, and improves sleep, thereby reducing rates of depression, anxiety, and memory problems. Worth noting, daily movement\u2014even in the form of short walks, bike rides, or gentle stretching\u2014positively affects social relations, encourages more activity in other life areas, and builds agency and satisfaction. In the spirit of longevity, the importance of not only intensive training but also regular micro-breaks during desk work, taking stairs instead of elevators, or sharing activity with others is highlighted. Through this, one not only increases the chance of remaining healthy and fit into old age, but also builds the foundation for better mental well-being, balance, and resilience to modern lifestyle challenges. Physical activity is thus a real key to health, prevention of type 2 diabetes and its complications, and a long, energetic, independent life.<\/p>\n<h2>Summary<\/h2>\n<p>Physical activity is a proven way to lower blood sugar levels and an effective prevention of type 2 diabetes. Regular exercise\u2014from simple walks to brisk walking and slow jogging\u2014not only helps control post-meal glycemia but also supports metabolism and longevity. The key to success is consistency, making good choices in activity types, and making sure to move after every meal. Short intervals of movement, even every 30 minutes during the day, can drastically improve metabolic health and reduce the risk of complications. Choose movement and lower your sugar levels naturally!<\/p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Find out how regular exercise can effectively lower blood sugar levels and reduce the risk of type 2 diabetes. Discover the most effective physical activities for diabetes prevention and practical tips for incorporating movement into your daily routine.<\/p>\n","protected":false},"author":6,"featured_media":14369,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","rank_math_title":"How to Lower Blood Sugar Levels with Exercise","rank_math_description":"Learn how to lower blood sugar levels with exercise and improve your health with proven methods. Discover the best physical activities for diabetes control.","rank_math_focus_keyword":"How to lower blood sugar levels","rank_math_canonical_url":"https:\/\/najzdrowie.pl\/en\/how-to-lower-blood-sugar-levels-with-exercise\/","rank_math_robots":null,"rank_math_schema":"","rank_math_primary_category":null,"footnotes":""},"categories":[790],"tags":[9733,762,9295,6040,4238,1080,3237,1790,1758,3224,6042,2930,3235,3236,3222,3221],"class_list":["post-18718","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-in-a-healthy-body","tag-blood-sugar-level","tag-diabetes","tag-diabetes-diet","tag-diabetes-symptoms","tag-diabetes-treatment","tag-fitness-en","tag-glycemia","tag-immune-system","tag-longevity","tag-nature","tag-physical-activity-in-diabetes","tag-prevention","tag-running","tag-sugar-level","tag-walking","tag-walks"],"_links":{"self":[{"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/posts\/18718","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/comments?post=18718"}],"version-history":[{"count":2,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/posts\/18718\/revisions"}],"predecessor-version":[{"id":18741,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/posts\/18718\/revisions\/18741"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/media\/14369"}],"wp:attachment":[{"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/media?parent=18718"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/categories?post=18718"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/tags?post=18718"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}