Exercise for Blood Sugar Regulation update

Physical activity can lower your blood glucose up to 24 hours or more after your workout by making your body more sensitive to insulin and when you are active on a regular basis, it can also lower your A1C, according to American Diabetes Association. Physical activity is a non-drug treatment for blood sugar regulation, which is proven to be safe and effective. It also has the added benefit for psychological wellbeing. In our modern society today, everyone is at risk for diabetes because of our prolonged sedentary behavior, over nutrition, and inactive life style. Preventive actions are to be taken as early as possible. Exercise is free for everyone - just do it, and most importantly, regularly. It’s never too late to get started or up for a new challenge.

A lot of information is available on relationship of exercise and blood sugar, from bio-physiology reviews, scientific research reports, clinical studies, sport medicine, nutrition and health magazines, as well as personal data and testimonials. These data analyses may have a variety of limitations, but findings are mostly consistent, which suggest exercise/physical activities lower blood sugar level and benefit overall health.

Fact A -  in Prediabetes/Overweight/Obese population, A 2007 analysis, which included five studies examining walking and the risk of type 2 diabetes (data from a staggering 301,221 people), found that those who walked regularly (about 20 minutes per day) had a 30% lower risk of developing type 2 diabetes compared to those who did almost no walking at all.

Act – walk a mile within 20 minutes a day. Outdoor walks are with added physiological benefits and nature intensity. This should be an easy target to achieve, as long as you are committed. You may increase the duration and intensity gradually. Note: Avoid work out on empathy stomach to prevent low blood sugar episode.

Fact B - seniors are more prone to developing diabetes, but a little exercise could make a big difference. A study published in Diabetes Care found that three short walks each day after meals were as effective at reducing blood sugar over 24 hours as a single 45-minute walk at the same moderate pace. Also to note that as older people may be particularly susceptible to poor blood sugar control after meals because inactive muscles contribute to insulin resistance. The problem is compounded by slow or low insulin secretion by the pancreas, which often occurs as the body ages.

Act: if you can’t do too much at one time, break it down. Small steps add up. A 15-minute activity fun at a time is very doable. Make a habit not to sit down after meals but keep the body up and active for a while, which will also regulate the post-meal high blood sugar to double the benefit. Activity may include mild to moderate walking, biking, yoga, Taichi, aerobics, strength training, or anything of your choice.

Fact C:
Studies have shown that interval training can help people burn more fat, and increase fitness levels even after just 15 or 20 minutes of exercise. A study found that people with type 2 diabetes benefited more from interval walking—their blood sugar was more controlled—compared to people who walked continuously. Interval training means alternating between different intensities of exercise and allowing time to rest in between bursts of action. This can mean simply speeding up your walk to a jog for a few minutes or, in the more extreme, it can mean high-intensity interval training (HIIT) and Tabata. But they’re all based in the same idea: short explosions of exercise that get your heart rate up followed by periods of rest or lower intensity provide a greater benefit. Interval training doesn’t have to be difficult, but when it’s taken up a notch, researchers have seen more benefit.

Act: Get out of your comfort zone and push it harder, challenge yourself for a higher intensity, in short excursions. This is also a strategy to break the weight loss plateau. However, it is important to monitor your body for safety. If you have heart or other serious conditions or limitations, interval training may not be appropriate for you.

Exercise Safely

Monitoring your blood sugar levels helps reduce your risk for hypoglycemia. Symptoms of low blood sugar include feeling hungry, nauseated, lightheaded or confused. Additionally, your vision may blur or you may get headaches.    

Tips for prevent blood sugar drop during exercise

• Have a small snack that includes 15 to 30 grams of carbohydrates. Some examples are fruit juice, fruit and crackers before you work out or when feel hungry. 

• Stop exercise and sit down to rest when feeling weak.

• Drink enough water to keep well hydrated. 

Action items review:

A. Target walking a mile within 20 minutes a day.
B. Try three 15 minutes exercise a day after each meal for better control of post-meal high blood sugar.
C. Try interval training, do the best you can based on your physical conditions.

The take home messages
1. Do something (what you can do) is better than nothing. Establish and stick with your daily exercise routine.
2. Make a conscious effort to reduce daily sugar intake.
3. Keep a fitness diary to track and review intake, activity level, frequency, duration, and results.

References:
https://diatribe.org/issues/51/adams-corner
http://www.healthline.com/health-news/aging-walking-after-meals-to-control-blood-sugar-spikes-061213#1
http://www.prevention.com/fitness/fitness-tips/exercise-intervals-better-controlling-blood-sugar