According to EatingWell, regular exercise can help the body use carbohydrates better, improve insulin sensitivity and support blood sugar control in the long run. Experts say that people who want to stabilize blood sugar can prioritize 3 types of exercise including muscle exercise, cardiovascular exercise and high-intensity interval training.
Sports nutritionist Marie Spano said that when exercising, the body uses carbohydrates as energy. This process helps bring a part of the sugar in the blood into the muscles to serve physical activity. If maintained regularly, exercise can help the body respond better to insulin, thereby helping to reduce the risk of type 2 diabetes.
The first type of exercise is muscle training. These are exercises that make muscles more active, such as weightlifting, using resistance bands, squats, push-ups. These exercises not only help the body become healthier but can also support blood sugar control.
According to expert Spano, muscles are where carbohydrates are stored. When muscle mass increases, the body has more ability to store and use carbohydrates as energy. This can help stabilize blood sugar, especially in people at risk of pre-diabetes or type 2 diabetes.
Some studies show that people with type 2 diabetes who exercise regularly can improve their glycemic index. This benefit is also recorded in people without diabetes, thanks to the ability to improve insulin resistance.
The second type of exercise is cardiovascular exercise, often called cardio. These are activities that increase heart rate such as brisk walking, jogging, cycling, swimming, dancing or climbing stairs. When performing these activities, the body will use sugar in the blood to create energy, thereby supporting better blood sugar control.
In which, walking after meals is an easy method to apply to many people. Experts say that even a short walk can help the body use the amount of sugar just ingested. A study shows that brisk walking for about 10 minutes after meals can help reduce post-meal blood sugar similar to a 30-minute walk.
The third type of exercise is high-intensity interval training. This is a training method consisting of short periods of vigorous exercise, interspersed with breaks. For example, the exerciser can skip squats, run up their knees or run fast for a few dozen seconds, then take short breaks and repeat.
According to expert Spano, high-intensity interval training makes muscles need more energy in a short time, thereby the body uses glucose in the blood faster. Some studies record that this form of exercise can help improve blood sugar and HbA1c index in people with type 2 diabetes.
However, beginners do not need to exercise too heavily from the beginning. You can start by walking after meals, doing a few simple exercises at home, or breaking down the exercise time in the day. It is important to choose exercise that is suitable for your physical condition and maintain it regularly.
In general, weightlifting, brisk walking, cycling, swimming or interval high-intensity exercises can all help control blood sugar.
People with underlying illnesses or taking hypoglycemic medication should consult a doctor before increasing exercise intensity.
