How exercise can lower blood sugar levels - 14/06/2010
When trying to control blood sugar levels diet is often the aspect of life a diabetic thinks they will need to change, however the role of exercise is just as important - if not more so - in maintaining good health.
Studies have shown that bursts of high intensity exercise are more beneficial to a diabetic than lower intensity exercise. Muscles use glucose (blood sugar) to burn energy while exercising. Lower intensity exercise burns more fat and less glucose, whereas high intensity exercise burns more glucose.
Recent research shows that ‘how hard’ someone exercises is more important than ‘how long’ they exercise for in managing blood glucose levels1. Some researchers have found that if a diabetic increases the intensity at which they exercise, they can actually spend less time exercising2. Therefore, 30 minutes of vigorous (high intensity) exercise three times a week will have the same benefit as exercising for 30 minutes moderately (low intensity) five times a week.
Examples of high intensity exercise include walking up a hill or up a flight of stairs quickly, jogging or running, riding a bike up a hill and lifting weights, but these activities can be exhausting to keep up for an entire exercise session, so try interval training. Interval training means working at a higher intensity for short periods of time, spaced out across the whole exercise session. These short bursts of high intensity exercise have been shown to greatly increase insulin sensitivity3, which is of great benefit to a diabetic. However, those with high blood pressure, unstable angina, heart failure, aneurysm or who are pregnant should not participate in high intensity exercise.
As a diabetic gets fitter, their periods of high intensity exercise can be increased, while shortening the periods of lower intensity. Some exercises naturally involve interval training, such as tennis, dancing, surfing, cycling outdoors, team sports and walking in a hilly area, and so are good for long-term programs. Studies have also shown that high intensity exercise can aid in losing extra kilos.
Diet tends to lower blood sugar levels over a longer period of time. Choose good fats (polyunsaturated and monounsaturated), slow release (low GI) carbohydrates which break down slowly and keep blood sugar levels fairly constant and balance animal protein (nuts, seeds and legumes). In combination, exercise and a low-GI diet can be an effective solution in controlling blood sugar levels over time.
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