The Link Between Exercise and Lower Blood Sugar: What You Need to Know
If you’re looking for a natural way to lower your blood sugar levels, exercise may be your answer. Regular physical activity has been proven to help improve insulin sensitivity, allowing your body to use glucose more effectively. In this article, we’ll delve into the link between exercise and lower blood sugar, providing you with key insights and takeaways.
Why Exercise is Important for Lowering Blood Sugar
Insulin is a hormone produced by the pancreas that plays a crucial role in regulating blood sugar levels. It helps move glucose from your bloodstream into your cells, where it can be used for energy. However, if your body becomes resistant to insulin, glucose will build up in your bloodstream, leading to high blood sugar levels.
Exercise helps improve insulin sensitivity, allowing your body to use insulin more effectively to move glucose from your bloodstream into your cells. In fact, just one session of exercise can improve insulin sensitivity for up to 16 hours. Regular physical activity can also help lower A1C levels, a measure of your average blood sugar levels over the past 2-3 months.
The Best Types of Exercise
While any form of physical activity can be beneficial in lowering blood sugar levels, a combination of aerobic exercise and resistance training are particularly effective. Aerobic exercise, such as jogging, swimming, and cycling, can help improve insulin sensitivity and lower blood sugar levels by using up glucose for energy. Resistance training, such as weight lifting, can help increase muscle mass and improve insulin sensitivity, allowing your body to better regulate blood sugar levels.
How Much Exercise is Enough
The American Diabetes Association recommends at least 150 minutes of moderate-intensity exercise per week, spread out over at least 3 days a week, with no more than 2 consecutive days without exercise. Moderate-intensity exercise refers to activities that get your heart rate up, such as brisk walking, swimming, or cycling.
However, it’s important to note that any amount of physical activity can be beneficial for lowering blood sugar levels. Even short bursts of exercise, such as 10-minute walks after meals, can help improve insulin sensitivity and lower A1C levels.
Other Benefits of Exercise
In addition to lowering blood sugar levels, exercise has numerous other benefits for individuals with diabetes. It can help improve cardiovascular health, reduce inflammation, lower blood pressure, and improve mental health. Regular physical activity can also help with weight management, as excess weight can contribute to insulin resistance.
Conclusion
Exercise is a natural and effective way to lower blood sugar levels in individuals with diabetes. By improving insulin sensitivity and using up glucose for energy, regular physical activity can help improve overall health and reduce the risk of complications. Aim for at least 150 minutes of moderate-intensity exercise per week, but remember that any amount of physical activity is beneficial. So, get moving and start reaping the benefits of exercise today!
