Yep, that’s the most common question I get, every day, many times every day…But it’s a good one! How much DO you need to Exercise? Let’s talk about it.
Here’s “The Good News”:
- Two new studies have found that exercising just 30 minutes a day reduces your risk of Diabetes by 25%, and walking for 10 minutes after meals lower your blood sugar by 22 %!
Tell me you can’t do that!
Exercise is crucial (I know…you’ve heard it before) for managing Type 2 Diabetes, but when and how much you move is important as well.
Two brand new studies have come to the conclusion that both the timing and quantity of exercise can help reduce your risk of, and the effects of, Type 2 Diabetes.
After reviewing dozens of studies on exercise and type 2 diabetes, researchers in the United Kingdom found that:
- 30 minutes of activity, 5 days a week, reduces your risk of developing the disease by almost 25%.
The quantity of exercise is important because the positive effects on blood sugar drop 72 hours after you’ve finished your activity.
- So, instead of trying to get in your exercise once a week — on a weekend, for example — you should spread out your activities throughout the week.
But you don’t have to work out in 30-minute blocks!
- Three brisk 10-minute walks spaced out through the day will also do the trick.
In fact, another smaller study found that:
- Walking for just 10 minutes after eating can lower your blood glucose by 22% — which is great news for people looking to better control their blood sugar.
Here’s What You Need to Know
- When you exercise, your body uses the glucose in your blood to provide energy to your cells. As a result, your sugar levels can go down as you exercise.
- You don’t want it to go dangerously low, though, so you may need to pause and have a snack during or immediately after your activity. This is something you’ll learn with experience.
Whether it’s walking, riding a bike, exercising at home, going to a gym, or taking part in a class, physical activity affects your blood glucose.
- So it’s important — especially in the beginning — to test your level before and after exercising.
- It’s also a good idea to have a snack handy in case your blood glucose falls too low.
- For every 35 minutes of exercise, you engage in, plan to consume 15 grams of carbohydrates to avoid low blood-glucose episodes. If you’re new to exercise, try these lower impact activities:
➡ Walk, walk, walk!
➡ Do 30 Minutes in the Pool
A community or club pool, or the YMCA can be a great place to start your exercise routine.
Swimming is an excellent aerobic exercise because it gets both your upper and lower body moving. And if you’re overweight, it can feel great to spend time in a pool, where buoyancy makes it easier to move.
- Swim with a group. Try water aerobics, swimming laps with friends, or even a little water volleyball.
- Use a kickboard for extra lift in the water, especially if you are a less-than-confident lap swimmer.
- Work on increasing your time spent swimming. Each time you visit the pool, swim a bit more, resting as needed.
- To steadily improve your aerobic fitness, swim three times a week.
And again, if you decide to fit swimming into your life, be sure to test your blood-glucose levels before and after you exercise, and adjust the intensity of your routine if it is getting too high. And never swim alone.
3. Climb Back on Your Bike
Biking can provide many health benefits, but be sure that your equipment and your course are safe. Here are a few rules of the road:
- Inspect your bike to make sure it’s in good condition before you set off. Check the brakes and the chain, and be sure the tires are correctly inflated.
- Always wear a helmet.
- Be sure to stay hydrated. Bring plenty of water with you on your bike ride, and remember to drink it.
- Wear a medical-alert bracelet or necklace that will inform others of your Diabetes or other health conditions such as allergies, in case of an emergency.
No matter what, talk to your doctor before you begin.
Exercise is a great way to lose weight and maintain a healthy heart, but it also impacts your blood-glucose levels because it increases your energy demands.
So you need to monitor how your body is responding.
Keep track of your workouts and your glucose levels before and after.
And read these: