The Science Behind How Exercise Can Lower Blood Sugar Levels
Diabetes has become a widespread epidemic in recent times, affecting people of all ages and backgrounds. It is a chronic condition that results from an inability to regulate glucose levels in the blood, leading to a host of other complications such as heart disease, stroke, and nerve damage.
However, there is a simple yet effective solution to manage blood glucose levels – exercise. Physical activity can improve insulin sensitivity, a vital hormone that regulates blood sugar levels. In this article, we will explore the science behind how exercise can lower blood sugar levels.
Insulin Sensitivity
Insulin is a hormone produced by the pancreas that helps to regulate blood sugar levels. It helps to transport glucose from the bloodstream into cells, where it is used as energy or stored for later use. Insulin resistance occurs when cells in the body become resistant to insulin, leading to a buildup of glucose in the bloodstream.
Exercise can help improve insulin sensitivity, allowing the cells to use insulin more effectively. This means that less insulin is needed to transport glucose from the bloodstream into cells, resulting in lower blood sugar levels.
Type 2 Diabetes
Type 2 diabetes is a condition where the body becomes resistant to or doesn’t produce enough insulin. It accounts for 90-95% of all diabetes cases. Physical activity has been shown to improve insulin sensitivity and reduce the risk of developing type 2 diabetes.
A study conducted on overweight individuals found that aerobic exercise significantly improved insulin sensitivity and glucose regulation. Another study found that resistance training improved insulin sensitivity in older adults.
Cardiovascular Exercise
Cardiovascular exercise is any activity that raises the heart rate, such as walking, jogging, swimming or cycling. It benefits the cardiovascular system and helps to control blood sugar levels. Cardiovascular exercise has been shown to improve insulin sensitivity, reduce blood sugar levels, and prevent or manage diabetes.
A study conducted on individuals with type 2 diabetes found that moderate-intensity aerobic exercise reduced blood sugar levels, improved insulin sensitivity, and reduced the risk of cardiovascular disease. Another study found that regular walking reduced the risk of developing type 2 diabetes in overweight individuals.
Resistance Training
Resistance training involves using weights or resistance bands to build muscle strength and endurance. It helps to improve insulin sensitivity and glucose uptake in muscles.
A study conducted on older adults found that resistance training improved insulin sensitivity and glucose uptake in muscles, leading to significant improvements in blood sugar control. Another study found that resistance training improved glycemic control in individuals with type 2 diabetes and led to a decrease in medication requirements.
Conclusion
Regular exercise has numerous health benefits and is an effective way to lower blood sugar levels and improve insulin sensitivity. Cardiovascular exercise and resistance training have been shown to improve blood sugar control and reduce the risk of developing type 2 diabetes.
Incorporating physical activity into your daily routine can go a long way in managing blood sugar levels and reducing the risk of complications associated with diabetes. Remember, it is always advisable to consult a healthcare professional before starting a new exercise routine, especially if you have diabetes or any other pre-existing conditions.
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