Physical activity or a regular workout regime is a key element in the management of type 2 diabetes. Until recently, there were few studies showing the importance of exercise for the management of diabetes. However, we can now see that there is a lot of research highlighting the importance of exercise to effectively manage blood sugar levels.
Research indicates that participation in a regular exercise regime improves blood glucose control, prevents or delays the onset of type 2 diabetes, and increases your body’s sensitivity to insulin to combat insulin resistance.
In addition, regular physical activity positively affects blood pressure and heart health, lowers harmful LDL cholesterol and triglycerides, increases healthy HDL cholesterol, strengthens muscles and bones, reduces anxiety, and improves your general well-being. We do.
How does exercise affect blood sugar levels?
At the beginning of exercise, glycogen stores are used as fuel. In addition, when glycogen stores are depleted, muscles increase their absorption of free fatty acids as well as blood sugar from adipose tissue.
Muscles can use your blood sugar when you are doing physical activity without insulin interfering.
What type of activity helps in diabetes management?
All forms of exercise such as aerobic, resistance, or both in a structured workout regime have been shown to reduce HbA1c values in people with diabetes.
Resistance training and aerobic exercise both help reduce insulin resistance, however, a combination of the two types of exercise proved to be more beneficial than doing one alone. In a recent meta-analysis, aerobic, resistance and combined exercise training was associated with a 0.67 percent reduction in HbA1c after 12 or more weeks of training.
Hence people with diabetes need to maintain a healthy exercise regime.
resistance training for diabetes
After a meal, 70-80% of your body’s glucose goes into the muscles. Maintaining a good muscle mass is essential for better intake of glucose. That’s why adding resistance training to the workout regime becomes extremely important.
Emerging research suggests that resistance training has the power to combat metabolic dysfunction in patients with type 2 diabetes and is an effective method for improving overall metabolic health and lowering metabolic risk factors in individuals with diabetes. appears to be. In a meta-analysis of 10 that included supervised resistance exercise studies, RT reduced HbA1c by 0.48 percent.
Resistance exercise further increases post-exercise oxygen consumption (EPOC). Post-exercise EPOC is related to the use of fat as fuel which is beneficial for weight loss.
Resistance training appears to be a useful strategy to enhance overall metabolic health and lower metabolic risk factors in patients with diabetes because it appears to improve insulin sensitivity and glucose tolerance.
aerobic training for diabetes
In both type 1 and type 2 diabetes, moderate to high levels of aerobic activity have been associated with significantly reduced cardiovascular and total mortality.
In type 2 diabetes, therapy using aerobic exercise has been dominated by research into the effect of exercise on glycemic indices. Large muscle groups are moved continuously and rhythmically during aerobic activity, which includes activities such as bicycling, jogging and walking. According to the most recent ADA recommendations, individual aerobic activity sessions should preferably last for at least 30 minutes each day and be done 3 to 7 days a week.
Moderate to vigorous (65 percent–90 percent of maximum heart rate) aerobic exercise training improves VO2max cardiac output, which is associated with a significant reduction in cardiovascular and overall mortality in patients with type 2 diabetes.
In individuals with type 2 diabetes, regular training reduces hbA1c and insulin resistance. Alternatively, high-intensity interval training (HIIT) promotes insulin sensitivity and glycemic control in adults with type 2 diabetes.
Aerobic exercise increases the number of mitochondria, insulin sensitivity, oxidative enzymes, blood vessel compliance and response, immune system activity, lung function and cardiac output.
While aerobic exercises are good on their account, it is important to ensure that there is a combined activity of both aerobic and resistance training for better benefits.
What precautionary measures should I take before exercising?
Checking your blood sugar before your workout can help you better understand your body and take necessary precautions.
When your blood sugar is less than 100 mg/dL, it may be too little to safely exercise. Before starting exercise, eat a small snack containing 15 to 30 grams of carbohydrates, such as fruit (bananas or apples; they digest quickly and give you better energy).
When your blood sugar is 100 to 250 mg/dL, you are ready to go. This is a safe blood sugar range before exercise for most people. If you feel like you need extra energy, you can still eat fruit before exercising.
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When your blood sugar is 250 mg/dL or higher, it is not safe to exercise because the blood sugar is too high. Consult your doctor to control blood sugar and then follow his/her instructions before doing any activity as exercise can sometimes raise blood sugar even more.
“Exercise plays an important role in the prevention and treatment of health problems related to insulin resistance, prediabetes, GDM, type 2 diabetes and diabetes. Therefore, regular exercise regime to maintain healthy blood sugar levels and thereby manage diabetes It is the norm to follow,” mentions Chandni Haldurai, Lead Nutritionist, Cult.Fit.
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