According to the National Institutes of Health, exercise has an effect on sugar levels for up to 12 hours.
For people who have diabetes, exercising regularly helps in controlling their blood sugar levels, increases the body's sensitivity to insulin and reduces the anti-insulin tendency.
It is also very effective in maintaining the BMI.
Diabetes Linked to Lifestyle
Diabetes is an incurable disease related to lifestyle. Diabetes occurs when the pancreas does not make enough insulin or when the body is unable to effectively use the insulin secreted by the pancreas.
Insulin is a hormone that controls the sugar in the blood. Due to uncontrolled diabetes, the level of sugar in the blood increases significantly, which is called hyperglycemia. On the other hand, when the level of sugar in the blood becomes very low, it is called hypoglycemia. Both conditions are fatal for the body. Since diabetes is an incurable lifestyle disease, lifestyle changes and regular exercise are a major part of its management. If you stay active, you can control diabetes better and control the level of sugar in the blood. Also, you can stay away from other diseases.
Do Regular Exercise
There are many benefits of exercise. But the biggest benefit among them is that it helps in controlling the level of sugar in the blood. People who have type 2 diabetes have very high blood glucose levels. Their body either does not make enough insulin, or the body is unable to use insulin properly due to insulin resistance. Patients with diabetes have an increased risk of certain health problems – such as heart disease, stroke, kidney disease, and nervous system diseases. If the level of sugar in the blood is kept under control, the risk of developing these complications is reduced.
Which Exercises are Better?
Doing both aerobic and resistance training will be more effective. According to the American Diabetes Association, it is good to do both aerobic and strength training exercises for managing diabetes.
Aerobic exercise
In this type of exercise, the hands and feet are continuously used in a rhythm to increase the heart rate.
This includes running, dancing, cycling, brisk walking and jogging.
The pancreas, heart and lungs work better with aerobics. There is better blood circulation in the body. Oxygen reaches all parts of the body.
Strength Training
It is also called resistance training. This exercise makes the body sensitive to insulin. Helps in reducing the level of sugar in the blood. Do this twice a week, but don't do it for two days in a row. It includes weight lifting, push-ups, lift-ups, squats, planks, use of resistance bands, etc.
Precautions during Exercise
During exercise, glucose leaves the bloodstream to reach the muscles more quickly, which can lead to hypoglycemia.
People who use insulin or other drugs need to be very careful.
Talk to your doctor
Before starting any kind of exercise program, consult with your doctor, so that he can tell you when and how long it will be right for you to exercise.
Check Blood Glucose Levels
Check blood sugar levels before, during and after exercise. This will help you create your own exercise schedule.
Stress test
If you are at risk of heart diseases, then you should also do a stress test.
Listen to your body
Recognize your body's signals and drink lots of water.
Certain Things
According to a 2015 report published in the Journal of Diabetes Science and Technology, people who do not use insulin, if they exercise before a meal, the level of sugar in the blood does not increase as much.
People who take insulin are more prone to hypoglycemia, so it's a good idea to exercise within 1-3 hours of a meal.
Do not exercise for more than half an hour, as this can lead to a rapid drop in blood sugar levels. If you have never exercised, then start with 5-10 minutes.
If you are not able to exercise, then use the stairs to climb up and down, clean the house, go shopping on foot in the market, do gardening, play with children and pets.
