What are the different types of exercise and how do they affect your glucose levels?
Exercise is one of the best ways to control diabetes. But which type of exercise, aerobic or anaerobic (which includes weight lifting and resistance training), is more effective at controlling blood glucose?
The most important exercise factor is…
Regardless of the type of exercise you do, the most important thing is to get some form of exercise every day and have fun doing it.
When you exercise regularly, you’ll find that managing your diabetes is easier and can reduce the risks of long-term complications such as heart diseasenerve damage (neuropathy) and other serious conditions.
How does exercise affect insulin and blood glucose?
Exercise is beneficial for people with diabetes because it can lower glucose levels not only during, but up to 24 hours after a workout. The American Diabetes Association (ADA) explains: “As you exercise more, your body processes glucose better and your sensitivity to insulin increases.”
Aerobic exercise (such as walking, running, swimming, or bicycling) can cause your glucose levels to drop as your body uses glucose for energy.
On the other hand, short-term and anaerobic exercise (such as sprinting or weightlifting) can increase blood glucose because they activate hormones, such as adrenaline, that release stored glucose in the liver and cause the body to produce glucose from fat.
However, your own results may vary depending on the amount of muscle you have, your nutrition, your current level of fitness, and the duration and intensity of your physical activity, among other factors.
aerobic exercise
Aerobic exercise includes activities such as walking (at a medium to fast pace on level ground or at a slower pace on steep hills), running, swimming, tennis, bicycling, walking, jumping rope, skiing, ice skating, dance and any other sport. or activity that makes your heart beat faster.
As a general guide, the ADA recommends making 30 minutes of aerobic exercise most days of the week. Start with a short exercise session if you haven’t been exercising regularly, and add a few minutes each day until you can exercise continuously for 30 minutes. Once you hit 30 minutes, start slowly increasing your time, or stick to 30 minutes and increase the intensity level of the exercise, or for maximum benefit, do both. Whichever works best for you.
You can make small changes in your daily habits that can have big benefits, such as taking the stairs instead of the elevator whenever possible, walking or cycling to the grocery store instead of driving, taking two-minute breaks every half hour or hour to do squats, push-ups, climb stairs, etc., to get your heart rate up. Every bit counts!
If you’re lucky enough to have a gym at home or at work, get some exercise in before work, before your lunch hour, and/or before you go home. Two or three 10-minute exercise sessions can be just as beneficial as one longer session, and may be easier to fit into your schedule.
Anaerobic exercise (strength and endurance training)
Strength training includes the use of free weights, calisthenics, weight machines, resistance bands, medicine balls, and your own body weight to create resistance during exercises such as squats, planks, push-ups, pull-ups, pull-ups, which are easy to do on the job. or when traveling, and all of these exercises are designed to improve your strength and endurance.
You can easily combine aerobic and strength training by simply holding dumbbells or other weights, while doing squats or an exercise known as “farmer walks.”
Burning fat and adding more muscle is a great way to better control your blood glucose level. because Muscles use more glucose than fat.even when you’re not exercising.
Some things to consider before beginning a strength training regimen:
-
Always check with your health care provider before starting a new fitness program.
-
A beginner needs to train two to three times a week to get the maximum benefits.
-
Rest each muscle group for at least 24-48 hours to maximize gains in strength and muscle size.
-
Varying your workouts can help you get past a training plateau.
If you’re new to lifting weights, find a trainer to show you how to exercise properly. This can help you avoid injuries and maximize your profits. Your initial goal should be about 20-30 minutes of strength training, two or three days a week.
Why do aerobic exercise and anaerobic exercise affect your glucose levels differently?
Oxygen is not the only difference between aerobic and anaerobic exercise. Your body also feeds them differently. When you do aerobic exercise (such as walking or running), fat and glucose provide energy.
Move anaerobically, as you would during a sprint, and the body draws glycogen (stored glucose) from the muscles to use for fuel. Depleted glycogen stores and lactic acid buildup during high-intensity anaerobic exercise are part of the reason activity can tire muscles so much.
Like aerobic exercise, anaerobic exercise burns calories and improves cardiovascular health, insulin sensitivity, and blood glucose control. However, there is a big difference for the muscles: anaerobic exercise also improves power and builds strength and muscle mass.
How to Address Hypoglycemia During Exercise
Hypoglycemia occurs when glucose levels drop below 70 mg/dL. This could happen if you exercise so hard that your heart rate stays high for a long time. Especially if you have type 1 diabetes or use insulin to control type 2 diabetes, always check your glucose before and after exercise to prevent hypoglycemia.
To be prepared in case your blood glucose level begins to drop rapidly or is falling too low and wait to resume exercise until your blood sugar level stabilizes.
If you feel the hypoglycemia symptomsmonitor your blood sugar level and eat 15-20 grams of carbohydrates if necessary.
-
15-20 grams of fast-acting carbohydrates to quickly raise blood sugar can be:
-
4 glucose tablets (4 grams per tablet), or
-
1 tube of glucose gel (15 grams per tube of gel), or
-
4 ounces (1/2 cup or 118 ml) of juice or regular soda (not diet soda), or
-
1 tablespoon (15 ml) sugar or honey, or
-
5 lifesaver candies
To read about more options, take a look at this List of foods with carbohydrates of 15 grams.
Recheck your glucose levels after 15 minutes. If it’s still too low, eat another 15 grams of carbs and wait. Repeat this every 15 minutes.
there is something evidence Men are at greater risk than women for hypoglycemia during or after weight lifting or resistance exercise, but by controlling your glucose before, during, and after exercise, you can prevent hypoglycemia.
The time of day you exercise can also affect your insulin needs
For example, in the morning, glucose levels tend to drop less with exercise because hormones produced in the morning help raise glucose levels. On the other hand, in the afternoon, levels of the same hormone drop, so you may need to temporarily reduce your insulin dose to prevent hypoglycemia.
It’s important to always check with your health care provider before making any adjustments to your medications to find what works best for you and your level of physical activity.
takeaway
Remember, to better manage your diabetes, with the great side benefits of looking and feeling better, you need to “Just Do It!” Make exercise something you really like to do:
-
Talk to your doctor or health care provider before make major changes to your exercise routine or activities.
-
Always check your glucose levels before and after exercising
-
Start small with a short exercise session and add just one more minute at a time. Making small, healthy changes to your daily activity will lead to bigger improvements in your overall health and will dramatically increase the chance that your new habits will stick with you for the rest of your life.
-
Make it fun and enjoyable by exercising to your favorite music, nature sounds, while watching TV or a movie, or while listening to a motivational talk. Exercise with a partner or friend, if possible
-
Combine your favorite aerobic exercises with strength training and healthy eating habits for best results.
-
Be prepared for hypoglycemia. Always have some juice or glucose tablets and a healthy snack when you exercise. Stop exercising if you feel dizzy or have symptoms of hypoglycemia.
Controlling your diabetes takes time, so don’t expect magical results in just a week or two. Stick with it and you’ll be satisfied! To develop a personal exercise plan that works best for you, talk to your health care team.
