What is the situation after half a year for men to exercise every day to lower blood sugar?
Uncle Gao, an unpretentious convenience store owner, has been silently paying all his life, paving the way to knowledge for his two sons with his hard-working hands, looking forward to enjoying a peace and ease in his old age.
However, fate does not always seem to favor those who work hard. Recently, Uncle Gao's physical condition has begun to undergo subtle changes.
That morning, Uncle Gao woke up from his sleep. However, the world in front of him suddenly became blurry, accompanied by bursts of dizziness, and his body seemed to have lost its former vitality.
Under the persuasion of his wife, Uncle Gao finally walked into the door of the hospital. After a detailed examination, the results were shocking: Uncle Gao actually suffered from diabetes, and his fasting blood sugar was as high as 13.8mmol/L!
Looking back on the past two months, Uncle Gao's body has already shown some signs. Fatigue and blurred vision continue to eat away at his body, but he and his wife mistakenly believe that it is a sign of age, a sign of gradual aging.
It wasn't until the results of this diagnosis came out that they suddenly realized that all this was done by diabetes. In the face of the sudden illness, Uncle Gao was not discouraged. Under the guidance of the doctor, he began a grueling hypoglycemic treatment.
Taking your medication on time, adjusting your diet, and exercising consistently, each treatment requires a lot of perseverance and patience. Uncle Gao, on the other hand, showed amazing tenacity and perseverance in this battle against the disease.
He and his wife do various sports every day, playing badminton, jogging, etc., so that the body is rejuvenated in sweat. As time passed, Uncle Gao's physical condition gradually improved, and his spirit became fuller.
After half a year of careful conditioning, his blood sugar finally stabilized at about 5.8mmol/L, and for Uncle Gao, this experience made him deeply realize the importance of exercise. As a sugar friend, exercise should not only be different from person to person, but also gradual and persistent.
01
How does exercise lower blood sugar?
Exercise has a multifaceted effect on lowering blood sugar, and this natural remedy not only helps diabetics manage their condition, but is also an important means of preventing hyperglycemia in healthy people.
First, exercise increases glucose uptake and utilization by muscles. When we do aerobic exercise, the need for oxygen from the muscle cells increases, which prompts glucose from the blood to enter the muscle cells and be converted into energy there. This process not only lowers blood sugar levels, but also helps build muscle strength and endurance.
Second, exercise improves insulin sensitivity. Insulin is a key hormone that regulates blood sugar levels, and exercise increases the sensitivity of body tissues to insulin, making insulin more effective at lowering blood sugar. This improvement is especially important for people with diabetes, as their bodies tend to have a weakened response to insulin.
In addition, exercise also helps to reduce the accumulation of fat in the body, especially belly fat. Fat cells release some chemicals that cause insulin resistance, and reducing fat accumulation can reduce this resistance, which improves the body's ability to respond to insulin.
Not only that, but exercise can also improve cardiopulmonary fitness, promote blood circulation, lower blood pressure, and reduce the risk of cardiovascular disease. The combined benefits of these benefits provide strong support for the maintenance of healthy blood sugar levels.
02
Doctor: These 2 kinds of exercises have a better effect on lowering blood sugar
A team of researchers from Rutgers University published a study in the American Medical Journal Open in which they detailed comparisons of different types, intensities and durations of exercise, delving into how these variables affect blood sugar levels and insulin sensitivity in people with type 2 diabetes.
The results of the study showed that the combination of aerobic exercise and resistance exercise had a significant effect on improving insulin sensitivity and controlling blood glucose.
aerobics
For example, walking, brisk walking, cycling, rowing and dancing not only help lower blood sugar, but also improve the metabolic parameters of the three highs, and also have great benefits for mitochondrial function.
For best results, 150 to 300 minutes of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous-intensity aerobic activity per week is recommended.
These exercises should be evenly distributed over the 7 days of the week, and the interval between each exercise should not exceed two days. In addition, at least 2 days of moderate-to-high-intensity muscle strengthening training involving the muscles of the whole body should be done to further enhance the effects of exercise.
Resistance movement
For example, gym equipment training, elastic band exercises, strength training, and wall squats can significantly improve muscle strength, bone density, and improve metabolic parameters such as the three highs, as well as insulin sensitivity.
At the same time, it is also effective in reducing glycosylated hemoglobin levels. For best results, resistance exercises should be performed 2 to 3 days a week, with 1 to 2 days between each session. For each session, it is recommended to complete 1 to 3 sets, each consisting of 10 to 15 repetitions.