When we have to exercise to lower glucose/sugar?

What is the best time of day to exercise if we want to lower blood sugar and better control diabetes?We will deepen what science says and how we can apply it in our day to day.

Exercise, a fundamental pillar for diabetes

It is no longer news that physical exercise is one of the most powerful tools we have to control and prevent diabetes, in addition to combating insulin resistance.It is at the same level of importance as the diet, as the experts consulted by The New York Times recognize.It is not only about "spending calories", but exercise helps our muscle cells to use blood glucose more easily.Thus, we reduce sugar levels and also accumulated fat around the organs, which is a key risk factor.

TheWorld Health Organization (WHO)It makes it clear: in just over three decades, the number of people with diabetes has quadrupled in the world, from 200 million in 1990 to 830 million in 2022. The reality is that we are more and more than we live with this condition, so taking care of these aspects is vital!

What kind of exercise is better?

Not all activities have the same impact on glycemia.According to Dr. Gerald I. Shulman, professor at Yale, the training offorceand theHigh intensity intervalsThey are especially effective to lower blood sugar.In fact, there are studies that indicate that strength training is even more effective than aerobic for people with type 2 diabetes. This is also relevant for those who want to prevent the disease.

Hestrength trainingIt is especially important in older people, since insulin resistance and type 2 diabetes accelerate the loss of muscle mass, especially in women.So lift demanding weights (it is not worth only with a couple of light dumbbells) is a recommended strategy.Alternating these training with high intensity intervals has proven to be very useful, both for people with prediabetes and type 2 diabetes.

Intensity and effort do count

It is not the same to lift “half” weights than to do it in demand.Dr. Shulman emphasizes that training real weight, that is, it costs us, reduces blood sugar more than soft routines.In addition, both aerobic and force exercise contribute to creating more mitochondria in the muscles, which helps fight type 2 diabetes. However, weightlifting can have a slight advantage, provided that it is performed with effort.

A review of scientific literature concludes that using demanding weights is more effective to reduce sugar than low intensity exercises.So, if you want to optimize the benefit, do not hesitate to ask for advice from a professional and look for challenges in your training!

And the best moment of the day to exercise?

Here comes the interesting: themomentThe day also matters.According to a study published in Scientedirect, training by thelateIt is usually more effective to reduce glucose levels, especially in people with prediabetes or diabetes type 2. Why?Because as the day progresses, the body becomes less sensitive to insulin and the risks of glucose peaks decrease.In addition, after eating, exercise helps control those sudden increases in blood sugar.

Therefore, experts recommend exercising some30 minutes after eatingTo avoid dangerous glucose increases, especially if you have insulin resistance.The frequency also matters: at least three days a week, and avoids spending more than two days in a row without moving.

What if you can only train in the morning?Well, avoid excess carbohydrates before training and starts the day with something light, which includes healthy protein and carbohydrates, such as fruit, vegetables or whole grains.

The importance of early intervention

One of the most important messages that experts leave us is that,The sooner we begin to exercise and take care of the diet, the better.If you have prediabetes or you just diagnose diabetes, you have more margin of improvement with these changes than if diabetes have been evolving for many years.

Dr. Donald Hensrud, a specialist in May Clinic, encourages all people with a recent diagnosis to take control of their health: weight loss, food and exercise are your best allies to improve the prognosis and reduce the risk of complications.

What can we make clear?

• Strength training and high intensity intervals are the most effectiveTo lower blood sugar and prevent complications.
• Train in the afternoon and after eatingIt helps better glycemia, although the most important thing is not to stop moving, whatever it is!
• Constancy and adaptation: Choose exercises that you can keep in your routine, look for professional support and do not give up!
• The early intervention, together with diet and exercise,It makes the differenceIn the forecast.

Do you dare to share your experience?

When do you train?

Have you noticed a difference in your glucose levels according to the time?

Do you practice strength training or do you prefer aerobic exercise?

Tell us!Sharing your experiences you help the entire community.Courage and move!💪