Control Blood Sugar with Exercise

Control Blood Sugar with Exercise

By exercising moderately, for only 150 minutes a week, you can lower your HgA1C by almost one point! You lower blood sugar levels as your muscles directly take up glucose and decrease your insulin needs Exercise also increases muscle mass, which increases your energy demands and lowers weight. Exercise also turns on the machinery in the cell to extend your lifespan and repair damage. 

Here are five good options for moderate exercise:

Brisk walking

Walking is a low-impact exercise that can be done anywhere and at any time. Aim for at least 30 minutes of brisk walking per day. 

Cycling

Cycling is another low-impact exercise that can be done indoors or outdoors. It is great for improving cardiovascular health and toning leg muscles. 

Swimming

Swimming is a full-body workout that is easy on the joints. It’s a great option if you have injuries or chronic pain.

Yoga

Yoga is a low-impact exercise that can improve flexibility, strength, and balance. It is also great for reducing stress and anxiety. 

Dancing

Dancing is a fun way to get moving and improve cardiovascular health. It can be done alone or in a group, and there are many different styles to choose from.

Is exercise really “all that”?

Is exercise really “all that”?

It is, indeed!  Exercise consistently comes up whenever lifespan and disease prevention are discussed.  Of course, you cannot exercise your way out of a poor diet, too much stress, or a lack of sleep, but if those issues have been resolved, exercise should be your next move.  

For the most part, I am not referring to marathons since too much exercise can be bad in a lot of people because the body cannot control the inflammatory response or the breakdown of muscle, which may be deleterious.  As the saying goes, “too much of a good thing is not a good thing”. 

Engaging in 150 minutes per week of moderate exercise is the sweet spot for most of us, and it has wonderful results.  In fact, it lowers blood sugar in diabetics as effectively as any other medications we now offer. Moderate exercise by definition, make your pulse quicken, but you can still carry on a conversation.

Here are 5 strategies you may use to start engaging in the kind of moderate exercise that will help you stay healthy for longer.  

Walking

The standard example of moderate exercise is brisk walking. You may simply change your speed to get the moderate intensity level, and it is low-impact and easy on the joints.

Cycling

Cycling is an excellent example of a moderate workout, especially when done on flat ground. Your fitness level will determine the speed, although for many people, a speed of 10 to 12 mph on flat ground would be considered moderate.

Swimming

Swimming is another activity that qualifies as moderate exercise when done at a leisurely pace. Additionally, it has a mild impact and may be an excellent option for those who have joint problems.

Dancing

Dancing can be categorized as a moderate form of exercise, depending on its intensity. This can involve social dancing or dance fitness classes like Zumba.

Aquatic exercise

Exercises done in water are typically less taxing on the body while still being effective. It’s common to find a nice example of moderate exercise in a water aerobics class.

Start slow and most of all make sure you are doing something fun so you keep doing it!