Control your blood sugar by doing these simple exercises
- Jan 13 , 2017 2
You must have realised that when you walk a little faster than usual or attempt to climb a hilly area, the heart beats faster and breathing also becomes faster than usual. This is because body muscles make use of more sugar and glucose from the blood stream. So, exercises are good because they help control blood sugar levels over time. It also helps insulin work well in the body.
Tricks to workout
It is not always necessary to work out for long periods, but working regularly is certainly helpful. Studies have proved that interval workouts help people burn more fat after only 15-20 minutes of exercise. Another new study has shown how Type 2 diabetes tends to be lowered more through interval walking, as compared to continuous walks.
Deciding the exercise
Before you start out, ask the doctor what exercise is most suitable for you. Also, check if you have to adjust your diabetes medicine before hitting the track or pool. Some of the activities which may be recommended by the doctor are:
- Riding a bicycle outside or an exercise cycle inside
- Playing tennis
- Walking outdoors or indoors on tracks
- Aerobics or Zumba
- Tai Chi or yoga
- Resistance training with light weights
- Keep yourselves moving with yard chores or housework
Some other common exercises
Senior citizens are usually more prone to diabetes. Three short walks a day, after every meal, are said to be equally effective in reducing blood sugar as a 45-minute continuous walk at the same pace. Such findings are said to be highly useful for people in their 70s or 80s, who are less likely to be engaging in physical activities. This is because inactive muscles tend to contribute immensely towards insulin resistance. The problem is further aggravated by low secretion of insulin by the pancreas, which happens as the body gets old.
The above exercises are effective since post-meal high blood sugar is a major cause of progression from pre-diabetes to cardiovascular disease and Type 2 diabetes.
It is not just about the exercise
Of course, there are no doubts that exercise plays a vital role in the control of blood sugar levels. But there are other factors as well. Controlling carbohydrate intake is most important for regulation insulin functions. Carbs are broken into glucose, which in turn raises blood sugar levels. Keeping the carb levels down is a step in the right direction.
Similarly, you can keep the body hydrated by drinking large quantities of water. Control fibre intake, portion sizes and monitor blood sugar levels regularly for best results.