Get Active to Control Blood Sugar and Counteract Pre-diabetes
Maintaining an active lifestyle is not just about shedding pounds or sculpting muscles; it plays a pivotal role in preventing and managing Type 2 diabetes. This chronic condition, characterised by insulin resistance and high blood sugar levels, is a growing global concern. Fortunately, the solution might be as simple as scheduling a resistance training workout with your personal trainer, along with lacing up your sneakers and hitting the pavement.
Exercise, the Ultimate Weapon!
Regular exercise acts as a potent weapon against Type 2 diabetes by addressing two key factors: weight management and insulin sensitivity. Engaging in physical activity helps control body weight, reducing the risk of developing diabetes. Moreover, exercise enhances insulin sensitivity, allowing cells to efficiently use glucose for energy.
Aerobic exercises, such as walking, running, and cycling, have been particularly effective in diabetes prevention and management. These activities not only aid in weight loss but also improve the body's ability to utilise insulin. Additionally, building muscle through strength training plays a crucial role in diabetes prevention. Mayo Clinic research underscores that an increase in overall muscle mass can reduce the risk of progressing to diabetes by an impressive 32 percent for individuals with pre-diabetes.
Effectively, when you exercise, you're instructing your body on efficient sugar storage within your muscles instead of the bloodstream. The more you engage in physical activity, the more efficiently your body utilises sugar.
To maximise the benefits, research has shown that completing two to three strength-training sessions weekly, preferably on nonconsecutive days works best. And for optimal results, combining these sessions with aerobic exercises in a single workout yields even more substantial enhancements in blood glucose levels.
NOTE: Ensure to have your water bottle within reach during extended periods of physical exertion, particularly in the warmer summer months. Inadequate hydration can significantly impact blood glucose levels.
Timing is of the Essence
Of course, the best time to do exercise is when you can fit it into your busy lifestyle, however exercises can often be relegated to the bottom of one's to-do list, particularly when managing the challenges of a chronic condition like diabetes. This underscores the significance of incorporating your workout sessions into your schedule with the same commitment as any other essential task.
Studies indicate that the optimal time for physical activity, especially for maintaining blood glucose levels, is one to three hours after meals when blood sugar levels tend to be higher. This is because exercise mimics the action of insulin in the body, directly reducing blood glucose levels, according to findings from a 2017 study in Diabetology & Metabolic Syndrome. The research revealed that individuals with type 2 diabetes who engaged in brisk 15-minute walks shortly after meals experienced lower blood glucose levels compared to those who opted for a single 45-minute daily walk before breakfast.
What We Recommend
At Club Forma, our fitness professionals typically prescribe three resistance training sessions, coupled with three to four 20-30min aerobic sessions, such as cycling, running, or elliptical, per week. This, varies depending on the clients goals and fitness levels.
Consistency and building your exercises routine into your lifestyle in a steady and sustainable way is the key to winning, so let's step into a healthier future, one comprehensive workout at a time.