In addition to increasing your strength, exercising with resistance bands may provide modest benefits to your blood sugar control, according to a 2018 study. The spike in blood sugars that many people see during resistance training (or other types of anaerobic training) is only temporary, but not what you want if you are trying to lower your blood sugar. When you talk with your healthcare professional about exercise, ask about your blood sugar testing needs. If you manage type 2 diabetes without medicines, you likely won’t need to check your blood sugar before exercise.
Exercise plays a crucial role in managing blood sugar levels and preventing complications associated with diabetes. But is there a specific type of exercise that is more effective in lowering blood sugar or managing diabetes? The answer to this question lies in understanding how different types of exercise impact the body.
“People with diabetes are at risk for lower muscle strength,” Colberg-Ochs says. There’s no ultimate best exercise for diabetes; rather, the best exercise is the kind you enjoy and will stick with, Dr. Ehrhardt says. However, certain ​types​ of exercise are particularly great for controlling type 2 diabetes and its potential complications. However, exercise seems to be pretty good at helping people keep the weight off once they do lose it. “There are probably many reasons for this, but we think it has to do with the way exercise promotes healthier hormone secretion,” she says.
The Role of Aerobic Exercise
The American Diabetes Association recommends a combination of at least 150 minutes per week of moderate-intensity aerobic exercise and 2-3 sessions of resistance exercise a week for individuals with diabetes. Many people find they’re most able to exercise consistently when they set aside a specific time in their schedule for exercise and make it a regular part of life. According to a new study, the time of day that people with type 2 diabetes work out could affect how well their blood glucose levels are managed. Walking is a great way to lower your blood sugar levels and keep them stable.
Not only does it help control your blood sugar levels, but it can also lower your risk of health complications of diabetes, such as heart disease and nerve damage. In general, the best time to exercise is one to three hours after eating, when your blood sugar level is likely to be higher. If you use insulin, it’s important to test your blood sugar before exercising. If the level before exercise is below 100 mg/dL, eating a piece of fruit or having a small snack will boost it and help you avoid hypoglycemia. Testing again 30 minutes later will show whether your blood sugar level is stable. It’s also a good idea to check your blood sugar after any particularly grueling workout or activity.
However, many diabetes drugs only work if they’re taken before you eat. These include biguanides such as Glucophage (metformin) and alpha-glucosidase inhibitors like Precose (acarbose) and Glyset (miglitol). Be sure you talk to your healthcare provider about how much rapid-acting insulin you should take to bring down dangerously high BGL. Karla Walsh is a Des Moines, Iowa-based freelance writer, editor, level one sommelier and former fitness instructor and personal trainer who balances her love of food and drink with her passion for fitness. (Or tries to, at least!) Her writing has been published in AllRecipes, Runner’s World, Shape and Fitness Magazines, as well as on EatingWell.com, Shape.com, BHG.com, ReadersDigest.com, TheHealthy.com, Prevention.com, WomensHealthMag.com and more. Using aloe vera for diabetes treatment may offer benefits like a lower A1C, but there are some risks you should be aware of.
Aerobic exercises, such as walking, running, swimming, or cycling, are known to be effective in lowering blood sugar levels. This type of exercise helps improve insulin sensitivity, allowing the body to better utilize glucose for energy. Aerobic exercise also helps lower blood pressure and improve cardiovascular health, which are essential for individuals with diabetes who are at higher risk of heart disease.
The Benefits of Strength Training
Strength training, which includes activities like weightlifting or bodyweight exercises, can also be beneficial for individuals with diabetes. While strength training may not have an immediate impact on blood sugar levels like aerobic exercise does, it helps increase muscle mass, which in turn improves insulin sensitivity. Additionally, building muscle through strength training can help boost metabolism and aid in weight management, another important aspect of diabetes management.
Choosing the Right Exercise Routine
When it comes to managing blood sugar and diabetes, a combination of aerobic exercise and strength training is often recommended. Incorporating both types of exercise into your routine can provide comprehensive benefits for your overall health. It’s essential to consult with a healthcare provider or a fitness professional to create a personalized exercise plan that suits your individual needs and goals.
In conclusion, while both aerobic exercise and strength training offer unique benefits for individuals with diabetes, a well-rounded exercise routine that includes a mix of both types is likely the most effective approach for lowering blood sugar levels and managing diabetes in general.
