Diabetes is a disease that occurs when your blood glucose, also called blood sugar is too high. The disease may have serious complications if neglected. There are two types of diabetes: Type 1 and Type 2. Type 2 diabetes is more common and is also called a lifestyle disease.
Source: EnsureIndia.in
Now, how to control the blood sugar levels? You can control it through diet and exercise. Yes, exercise helps in controlling blood sugar levels. Back in 2008, during a routine check-up, the doctor told my father that his blood sugar levels are quite high. But he asked him not to worry as it was Type 2 and can be kept under control with certain modifications in his lifestyle. He prescribed some medicines and asked him to contact a yoga trainer.
How does exercise help in lowering blood sugar levels?
- In Type 2 diabetes, the body resists insulin. Through regular exercise, your body’s metabolism improves, and this makes your body more sensitive to insulin.[1]
- When you exercise, your muscles contract. Cells can use this glucose and use it for energy whether insulin is available or not.[2]
- Regular exercise helps your body use insulin more efficiently and can lower your blood sugar levels for a longer duration.
- It helps to reduce stress and anxiety. Various studies have found that lifestyle stress is one of the major causes of diabetes.
- Helps to maintain a healthy weight by burning calories, and this helps in lowering blood sugar levels.
- Helps in improving blood circulation, and reduces your cholesterol levels, which in turn lowers the risk of heart diseases.[3]
Dos and Don’ts of exercising[4]
Do’s
- Exercise when the blood sugar level is normal.
- If the blood sugar level is below is 100 mg/dL, then have a piece of fruit or a snack and wait for 15 to 20 minutes.
- Keep chocolates or sweet items handy while you exercise.
- Stay hydrated by drinking water.
Don’ts
- Exercise when blood sugar levels are high (above 240 mg/dL) as exercising could result in higher blood sugars. Consult your doctor, bring down your sugar levels and then you can recommence exercise.
- Exercise when blood sugar levels are low, and you don’t have sweet items.
- Exercise when you have an infectious disease, as your blood glucose levels would rise to fight infections.
As per a report published by Harvard Health, people with diabetes who walked at least two hours a week were less likely to die of heart disease than their sedentary counterparts, and those who exercised three to four hours a week cut their risk even more. The report also said women with diabetes who spent at least four hours a week doing moderate exercise had a 40% lower risk of developing heart diseases than those who didn’t exercise.
For additional protection and benefit, include Ensure Diabetes Care in your exercise routine. Ensure is scientifically designed for diabetes and can be added to an individual’s daily diet plan. Special ingredients in Ensure manage steady release of glucose and that keeps the individual full and energetic. You can include it as a pre-snack to your workout.
The American Diabetes Association recommends about 150 minutes of moderate exercise or 75 minutes of vigorous exercise weekly. Many studies found that exercise helps control blood sugar not only in India but globally!
Disclaimer: This is an associated post written purely for public awareness. The author is not a qualified medical professional. All thoughts and opinions expressed herein are the author’s own. This post should not be treated as a substitute for professional medical advice.
[1] https://www.medicalnewstoday.com/articles/323027#lifestyle
[2] https://www.diabetes.org/fitness/get-and-stay-fit/getting-started-safely/blood-glucose-and-exercise
[3] https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935#:~:text=Exercise%20can%20improve%20cholesterol.,minutes%20three%20times%20a%20week.