Here's what you need to know to start sweating in the most effective way to stabilize your blood sugar. Most prediabetes and type 2 diabetes interventions focus mostly on food, but mounting scientific evidence suggests that it's much more effective to give this condition a one-two punch with both diet and exercise. Read on for more about the latest research.
Why Exercise is Beneficial for Those With Prediabetes
Exercise does more than improve fitness, says a July 2023 meta-analysis in Cleveland Clinic Journal of Medicine. Whether it's aerobic exercise or strength training, regular physical activity benefits the liver, pancreas, skeletal muscle, cholesterol levels, blood sugar levels, aids in weight loss, and beyond. Plus, the body is more sensitive to insulin (which is a positive thing for stable blood sugar levels) for up to 96 hours, or 4 days, after exercise.
"Exercising requires higher utilization of sugar in the bloodstream by cells in the body for energy, and since type 2 diabetes is a problem of elevated blood sugar, regular exercise addresses this issue directly. Exercise also seems to improve the insulin stimulated take up of sugar by the body's cells," Dr. Edward Johnson says. "So, exercise has somewhat of a double whammy effect on helping diabetics control their blood sugar." In addition, exercise can lead to weight loss, which can help reduce risk as being overweight is one common factor linked to type 2 diabetes.
Physical activity can help a person change the course of prediabetes. Research has shown that after 6 months of returning blood sugar levels to normal status, they are finally remitted from blood sugar levels being dangerously high. Research has shown that when insulin levels are elevated, we might gain weight more easily. Not only is weight gain a risk factor for developing diabetes, but also it can make it more difficult for our internal organs to do their job. When we exercise regularly, we can counteract this complication from taking place, while reducing the level of glucose in the bloodstream at the same time. The CDC recommends individuals to get at least 150 minutes ( for example, 30 minutes 5 days a week) of moderate- intensity aerobic physical activity a week.
At this point you have to make yourself a priority, and take your physical fitness seriously. As a fitness nurse, I work with my clients by setting both short and long term fitness goals, working through barriers, and developing a fitness program that is within their individual fitness levels. If yo are interested in working with me please reach out! I would love to help you on this journey to fight prediabetes!
The main take away is that it's time to get moving! I hope you enjoy this short workout video at the top of the page! Each exercise is completed for 10 reps, the goal would be to complete the video 3-4 times working at your own level of fitness. Aim to do the video 3-4 times a week!
Happy moving!
Much Love,
Katie
RN, CPT, Wellness Coach
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