Fine-Tuning Your Workout for Optimal Blood Glucose Control

July 23, 2023

by Cathe Friedrich

Ready to take charge of your blood sugar and overall health? If you have Type 2 diabetes, then exercise is your secret weapon, and even if you don’t, staying physically active can lower your risk. Research shows that getting active boosts insulin sensitivity controls blood sugar, and slashes the risk of diabetes complications. So, if you don’t get active for any other reason, do it for your metabolic health.

The Importance of Exercise for Blood Sugar Control in Type 2 Diabetes

If you’re not convinced, take it from the findings of scientists. Researchers at Rutgers University designed a study to look at the specifics of exercise and how it helps with blood sugar control. The goal was to uncover insights that would help people with Type 2 diabetes fine-tune their workouts and exercise in a way that optimizes blood sugar control. The analysis involved looking at studies to find common conclusions that can be used to help make recommendations about exercise.

As one of the lead authors of the study, Associate Professor Steven Malin points out, we need to understand how various interventions affect blood sugar control. This knowledge will help healthcare providers better manage type 2 diabetes and prediabetes and give clients better lifestyle recommendations.

This means knowing how well strength training performs against aerobic exercise, optimal exercise timing, the timing of exercise in relation to meals, and the influence of weight loss on exercise benefits. It’s important to know if your blood sugar level runs on the high side too.

Maximizing the Benefits: Fine-Tuning Your Exercise Routine

The analysis yielded several key findings. First, any form of movement is beneficial, and increased activity generally leads to greater benefits. Combining aerobic exercise and weightlifting is your best bet, as it appears to offer superior outcomes compared to either activity alone. According to one study, a single bout of exercise can boost insulin sensitivity for at least 16 hours after exercise in both healthy subjects and those with type 2 diabetes.

Moreover, exercise in the afternoon showed better glucose control results than exercise in the morning. Additionally, exercising after a meal may provide slightly greater benefits than exercising before a meal. Based on the study results, you don’t need to lose weight to enjoy the benefits of exercise. Exercise itself can contribute to reducing body fat and increasing muscle mass, leading to improved blood glucose control.

Type 2 diabetes is growing in frequency and occurring at younger ages. Over 37 million Americans have type 2 diabetes or insulin resistance, a condition where cells do not respond efficiently to insulin, the hormone responsible for regulating blood sugar levels. High blood sugar levels can wreak havoc with health in many ways.

Uncontrolled Diabetes Can Cause Serious Complications

When your blood sugar is too high, it wreaks havoc on every aspect of your health. Organs, tissues, and blood vessels are all at risk. And if you let things spiral out of control, it can lead to blindness, kidney failure, heart problems, and even an early demise.

But fear not! Regular physical activity can help you avoid these fates. It’s a one-stop shop for preventing’ those nasty complications. How does it do it, you ask? Exercise helps push glucose into cells, boosts insulin sensitivity, optimizes blood lipids, and gives your blood vessels and heart some much-needed love – and you don’t need a prescription to get the benefits.

The concept of “exercise as medicine” is gaining traction among researchers and healthcare professionals as a primary therapy for various health conditions, including Type 2 diabetes. It is a powerful tool to enhance insulin sensitivity and manage blood glucose levels effectively. By considering exercise timing and type, healthcare providers can prescribe exercise regimens more accurately to combat high blood glucose levels.

Exercise as a First-Line Therapy: Harnessing the Power of Physical Activity for Type 2 Diabetes Management

The findings show what a big role exercise plays in managing Type 2 diabetes. With so many benefits of being physically active, it’s a must-do if you have type 2 diabetes and more doctors are aware of the impact it has on diabetes management. Workouts enhance insulin sensitivity and lead to better health outcomes. It’s like a potent “drug” in the management of type 2 diabetes without the negative side effects. It’s a way diabetics and prediabetics can take a more active role in managing their health and improving their well-being.

Even if you need medications to control your blood sugar, exercise still plays a key role in reducing the impact diabetes has on your health. When you start working out regularly, you’ll find your waistline contracting, as you lose body fat. Why is this important? Weight loss is the most powerful strategy for reversing prediabetes and type 2 diabetes.

Key Takeaways:

Any form of movement is beneficial, and increased activity leads to greater benefits.
Combining aerobic exercise and weightlifting offers superior outcomes compared to either activity alone.
Exercising in the afternoon may yield better glucose control results than exercising in the morning.
Exercising after a meal may provide slightly greater benefits than exercising before a meal.
Weight loss isn’t necessary for reaping the benefits of exercise, as exercise itself can reduce body fat and increase muscle mass, improving blood glucose control.
Exercise improves insulin sensitivity for better blood glucose control.

Conclusion

In the battle against Type 2 diabetes, exercise emerges as the secret weapon to take control of your blood sugar levels and your health. Research reveals that physical activity not only improves insulin sensitivity and blood sugar control but also lowers the risk of developing complications associated with diabetes. Fine-tuning your exercise routine based on key parameters can maximize these benefits.

So, take charge of your health and blood sugar! Tap into the power of physical activity to conquer Type 2 diabetes. Embrace exercise as therapy, making it an integral part of your diabetes management plan. With dedication and determination, you can unlock a healthier future and embrace the transformative effects of exercise on your well-being. Be sure to follow your healthcare practitioner’s advice too. Check-in with them regularly and follow your blood glucose level and hemoglobin A1c to make sure you’re on the right path.

References:

Rutgers University. “For type 2 diabetics who exercise, some approaches are better than others: Rutgers researchers conclude that the timing and type of workout is critical for optimal effects.” ScienceDaily. ScienceDaily, 30 June 2023. <www.sciencedaily.com/releases/2023/06/230630123231.htm>.
“Update on the effects of physical activity on insulin sensitivity in ….” 01 Mar. 2017, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5569266/.
Bird SR, Hawley JA. Update on the effects of physical activity on insulin sensitivity in humans. BMJ Open Sport Exerc Med. 2017 Mar 1;2(1):e000143. doi: 10.1136/bmjsem-2016-000143. PMID: 28879026; PMCID: PMC5569266.
Borghouts LB, Keizer HA. Exercise and insulin sensitivity: a review. Int J Sports Med. 2000 Jan;21(1):1-12. doi: 10.1055/s-2000-8847. PMID: 10683091.