What Are The Best Exercises For Blood Sugar Control
There are a number of exercises that can help you improve your blood sugar control. Ideally doing a combination of exercises will give you the most benefit. Some of the exercises with the most health benefits include:
- Aerobic exercise: continuous bouts of exercise that elevate your breathing and heart rate.
- Resistance training: brief, repetitive exercises using weights, resistance bands or your own body weight to build muscle strength. Choose approximately six to eight exercises that target the major muscle groups in the body.
- Interval training: short bursts of vigorous exercise combined with short rest periods of rest up to three minutes in length.
- Aquatic exercise: water activities can have similar health benefits to other exerciseand have the benefit of being easy on the joints for people with conditions such as osteoarthritis. Try brisk water walking or swimming laps.
Be sure to talk to your healthcare provider before starting any exercise regimen to determine what is safe for you. Also, consult a qualified exercise specialist when beginning resistance training to check for proper technique/posture.
Benefits Of Exercise For Type 2 Diabetes
Exercise provides numerous benefits for people with type 2 diabetes. One of the main benefits is the body’s improved response to insulin, or less insulin resistance. Exercise also helps to reduce the risk of diabetic health complications by lowering blood sugar levels and can be a key component in reversing a type 2 diabetes diagnosis.
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Why Evenings Are Best Time To Exercise For Better Blood Sugar Control
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Doing exercise in the afternoon or evening can help manage blood sugar levels better, reports a new study.A new study published in Diabetologia finds that afternoon or evening physical activity is associated with reduced insulin resistance when compared with an even distribution of physical activity through the day.
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Benefits Of Afternoon Or Evening Exercise
After analyzing the data collected, the researchers did not find a link between breaks in sedentary activity and reduced insulin resistance. However, they did find an association between insulin resistance and the time of day the participants performed moderate-to-vigorous physical activity, as recorded by the activity monitors.
The findings suggest that moderate-to-vigorous physical activity in the afternoon led to an 18% reduction in insulin resistance, and the same types of activity in the evening were linked to a 25% reduction in comparison to physical activity spread throughout the day.
They found no difference in MVPA and reduced insulin resistance in the morning segment of the data.
The researchers also examined the liver fat captured in the MRI scans and noted that the number of breaks in sedentary time did not impact liver fat content.
Further studies should assess whether timing of physical activity is indeed important for the occurrence of type 2 diabetes, the authors wrote.
Dr. Michael Sagner, President of the European Society of Preventive Medicine, spoke with Medical News Today about the studys findings.
It is certainly timely to investigate chronobiological effects of exercise, said Dr. Sagner. Timing of exercise is a relatively unexplored field in human studies and needs more studies.
As Dr. Sagner also mentioned, Dr. Patel thought the important thing about exercise is to make it part of the routine rather than focus on the timing.
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Why Exercise Helps Insulin Resistance
Correa explained that physical activity offers another pathway that does not involve insulin signaling. So the two ways that glucose can enter into the cell, he said, are through the insulin receptor or through exercise. Therefore exercise can help with blood sugar control, which in turn, can help improve insulin sensitivity.
So whenever we do exercise, we allow entry of glucose into the cells because glucose provides energy in exercise, so thats a way the body has to get energy, he explained.
According to Correa, its a little bit controversial to say one time is better than another for exercise, because exercise anytime of day is beneficial.
He pointed out that the study used a relatively small group to discover their findings.
I think we have to look at it with a grain of salt, he cautioned. Because if we recommend to a patient to do exercise it would depend on when they are available to do it. Some of them are available in the morning so we should not recommend that patients only exercise in the afternoon.
Insulin Resistance And Type 2 Diabetes
The beta cells in the pancreas produce insulin, a hormone the body creates that is responsible for regulating blood sugar levels.
Some medical conditions can impact the bodys ability to produce or respond well to insulin, including type 1 diabetes and type 2 diabetes.
Type 1 diabetes occurs when a persons body produces little or no insulin. Doctors usually diagnose this form of diabetes earlier in life, and there is no cure.
Someone who develops insulin resistance may be diagnosed with type 2 diabetes.
According to the American Diabetes Association, insulin resistance occurs when a persons body has built up a tolerance to insulin, making the hormone less effective. As a result, more insulin is needed to persuade fat and muscle cells to take up glucose and the liver to continue to store it.
This form of diabetes is more common in middle-aged and older people. Type 2 diabetes is also more prevalent in people who are either overweight or have obesity, and they can manage it through medications, diet, and exercise.
Unlike type 1 diabetes, people with type 2 diabetes can go into remission with lifestyle changes in some cases, including substantial weight loss.
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What Are The Best Exercises To Control Blood Sugar
July 6, 2022 by Diabetes Care
Weve all heard about the benefits of regular exercise as part of overall weight management and good health. When you have diabetes, theres an additional benefit to all that physical activity: exercise can help you better control your blood sugar levels. Heres a look at the best exercises to control blood sugar, and how to incorporate more of them into your lifestyle.
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What Are The Normal Blood Glucose Levels
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What Blood Glucose Range Should You Target When You Exercise
People with type 1 diabetes, or those with type 2 diabetes using insulin, should be aware of their starting blood glucose concentrations, and should also have blood glucose monitoring equipment and snacks if needed to treat hypoglycemia. It is also a good idea to wear or carry some form of diabetes identification.
Blood glucose monitoring before, during, and after exercise is essential for everyone living with diabetes to help make adjustments and maintain stable and safe blood glucose levels.
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Do Not Underestimate The Power Of Simple Walking:
According to theHarvard report, diabetics who walked at least two hours a week were less likely to die of heart disease than their sedentary counterparts. Also, among those who suffered Type 2 Diabetes, the ones who exercised three to four hours a week cut their risk even more. Female diabetes sufferers The same report advises women to take up at least four hours a week doing moderate exercise or vigorous exercise. This will help them lower their risk of developing heart disease by 40 per cent as compared to those who did not exercise.
Benefits Of Exercising For Diabetes
There are many benefits of being active when you have type 1, type 2 or other types of diabetes. Moving more can:
- help the body use insulin better by increasing insulin sensitivity
- help you look after your blood pressure, because high blood pressure means youre more at risk of diabetes complications
- help to improve cholesterol to help protect against problems like heart disease
- help you lose weight if you need to, and keep the weight off after youve lost it
- give you energy and help you sleep
- help your joints and flexibility
- help your mind as well as your body – exercise releases endorphins, which you could think of as happy hormones. Being active is proven to reduce stress levels and improve low mood.
- help people with type 2 diabetes improve their HbA1c. In some cases, this can help people with the condition go into remission.
Its important to remember that being active is even more beneficial if youre also making healthier food choices, not smoking and getting enough sleep.
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Evening Is The Best Time Of Day To Exercise For Glycaemic Control Acu Study
Men who were overweight and at risk of diabetes had better overnight blood sugar control when they exercised in the early evening rather than in the morning, a new ACU study has found.
The study, which looked at men who were inactive, at risk of type 2 diabetes and fed a high-fat diet, found that those who completed later workouts upped their metabolic health more than those who performed the same exercise earlier in the day.
The results, published in the journal Diabetologia, add to growing evidence that when we exercise may alter how we benefit from that exercise.
Researchers at ACUs Mary MacKillop Institute for Health Research have known for some time that the circadian clock and metabolism are tightly intertwined.
Lead author Trine Moholdt, who is also with the Norwegian University of Science and Technology, said these new findings were especially important for people with diabetes as they often have glucose regulation problems.
We found that exercising in the morning or evening induced similar improvements in cardiorespiratory fitness, but nocturnal glycaemic control only improved in the evening exercise group, Dr Moholdt said.
The group who exercised in the early evening had lower nocturnal glucose concentrations. That is important because one of the things that individuals with type 2 diabetes experience are nocturnal spikes in glucose, so when they go to sleep their glucose peaks and spikes in the night.
Oral Medication To Treat Diabetes
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Being More Active Is Better For You
If you have diabetes, being active makes your body more sensitive to insulin , which helps manage your diabetes. Physical activity also helps control blood sugar levels and lowers your risk of heart disease and nerve damage.
Being physically active can be fun. When its possible, go outside with a friend, connect, and enjoy the weather.
Some additional benefits include:
- Lowering LDL cholesterol and raising HDL cholesterol
Diabetes The Timing Of Exercise And Blood Sugar Levels:
When to exercise to draw maximum benefits is a moot question for diabetics.
Diabetic? Exercise caution and follow these steps, say experts:
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.
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