Control Diabetes With a Fitness Regimen

Regular exercise enhances insulin sensitivity, which reduces insulin resistance and improves blood glucose control in type 2 diabetes.

Highlights:

Insulin resistance, prediabetes, type 2 diabetes, and conditions associated with diabetes can be prevented and treated by exercising.
Therefore, it is best to stick to a regular exercise schedule to keep your blood glucose levels in check and control your diabetes

A regular exercise routine and physical activity are essential components of type 2 diabetes management. Studies demonstrating the value of exercise in managing diabetes were scarce until recently. Now, however, we can see that studies are emphasizing the significance of exercise for efficiently managing blood glucose levels.

According to research, regular exercise improves blood glucose regulation, avoiding or delaying the onset of type 2 diabetes, and increases your body's sensitivity to insulin, reducing insulin resistance.

Regular exercise also lowers bad LDL cholesterol and triglycerides, raises good HDL cholesterol, strengthens bones and muscles, lowers anxiety, and promotes general well-being. It also has a positive impact on blood pressure and cardiovascular health.

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‘In people with type 2 diabetes, regular exercise increases insulin sensitivity, lowering insulin resistance and improving blood glucose management. ’

Impact of Exercise on Blood Sugar Levels

The glycogen reserves are used as fuel in the early stages of the workout. Additionally, as the muscles' glycogen stores go low, they take in more blood sugar and the free fatty acids that are produced from their adipose tissues.

When you exercise, your muscles may use your blood glucose without the help of insulin.

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Exercise that Help to Control Diabetes

It has been demonstrated that all types of exercise, including resistance training and aerobic exercise, can lower HbA1c levels in diabetics.

Both resistance training and aerobic exercise reduce insulin resistance, however combining the two proved to be more effective than doing each one separately. Following 12 or more weeks of training, a recent meta-analysis indicated that aerobic, resistance and mixed exercise training were all linked to HbA1c reductions of 0.67%.

Therefore, those who have diabetes need to keep up a good exercise routine.

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Resistance Training for Diabetes

Following a meal, the muscles receive between 70 and 80% of the body's glucose supply. Better glucose uptake depends on keeping a healthy muscular mass. Thus, including resistance training in your workout routine becomes crucial.

Recent studies indicate that resistance training can help patients with type 2 diabetes combat metabolic dysfunction. It also appears to be a useful way to reduce metabolic risk factors in people with diabetes and enhance overall metabolic health. Resistance training decreased HbA1c by 0.48% according to a meta-analysis of 10 studies that included supervised resistance training.

Excessive post-exercise oxygen demand is further increased by resistance exercise (EPOC). Following exercise, EPOC is associated with the use of fat as fuel, which is advantageous for weight loss.

Since resistance training appears to improve insulin sensitivity and glucose tolerance, it may be a valuable method to improve overall metabolic health and reduce metabolic risk factors in diabetic individuals.

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Cardiovascular Exercise in Diabetes

Moderate to vigorous levels of aerobic activity are strongly associated with lower cardiovascular and overall mortality risks in type 1 and type 2 diabetes.

Most of the research on how exercise affects glycemic indices in type 2 diabetes has focused on interventions including aerobic exercise. Aerobic exercise, which includes sports like cycling, jogging, and walking, involves the rhythmic and continuous contraction of large muscle groups. Individual aerobic activity sessions should ideally last at least 30 minutes each day and be performed 3-7 days a week, according to the most recent ADA guidelines.

Improved VO2max cardiac output results from moderate to vigorous (65–90% of maximal heart rate) aerobic exercise training, which is linked to significantly lower cardiovascular and total mortality risk in type 2 diabetic individuals.

Regular exercise lowers hbA1c and insulin resistance in people with type 2 diabetes. In contrast, high-intensity interval training (HIIT) encourages glycemic management and insulin sensitivity in persons with type 2 diabetes.

Increased mitochondrial density, insulin sensitivity, oxidative enzyme activity, blood vessel compliance and responsiveness, immune system activity, lung function, and cardiac output are all benefits of aerobic exercise.

While aerobic activities are beneficial in and of themselves, it's crucial to mix them with resistance training for the best results.

Safety Precautions for Diabetic People While Exercising

Before exercising, checking your blood sugar levels will help you better understand your body and begin to take the appropriate safeguards.

Your blood sugar levels may be too low to exercise safely if they are lower than 100 mg/dL. Before starting your activity, have a fast snack of 15 to 30 grams of carbs, such as a banana or apple (they digest rapidly and provide you with more energy).

You are in good shape if your blood sugar levels range from 100 to 250 mg/dL. For most people, this is a safe blood sugar range before activity. You can still eat fruit before working out if you think you need more energy.

It is unsafe to exercise when your blood sugar is 250 mg/dL or greater since it is too high. Before engaging in any activity, speak with your doctor about blood sugar management and then heed their advice because exercise can occasionally cause blood sugar levels to spike even higher.

Source-Medindia