Is there an ideal time for diabetics to exercise for better blood sugar control?
We’re not here to reiterate the many benefits of exercise; by now we all know and understand them fully. But did you know that exercising at certain times can have more benefits? A new study led by Dr. Jeroen van der Velde of Leiden University Medical Center in the Netherlands, which was published in Diabetologysuggests that exercise in the second half of the day – compared to morning activity and activity spread evenly throughout the day – may be more beneficial for health because it may lead to blood sugar levels and reduce insulin resistance by up to a quarter.
As part of the study — which used data from the Dutch Study on the Epidemiology of Obesity (NEO) — participants underwent a physical examination during which blood samples were taken to measure fasting and postprandial measurements. blood glucose and insulin levels. Demographic, lifestyle and clinical information was obtained through a questionnaire, according to the analysis.
“Most daily activities are light intensity and because we did not observe an association between LPA (lipoprotein (a) that increases the likelihood strokeand other metabolic conditions) and insulin resistance. This may also explain the lack of association between termination and insulin resistance“, the researchers added, and urged that “further research” should assess whether the timing of physical activity really matters for the onset of type 2 diabetes. The researchers further noted that the results could be due to activity intensity during breaks that was too light to cause metabolic reactions.
With the study in mind, we turned to experts to find out if there is an ideal time for diabetics to exercise for better sugar control and reducing the risk of insulin resistance.
Performing aerobic exercise for 150 minutes or more per week has been shown to improve the sensitivity of the body’s cells to insulin and blood glucose homeostasis, according to the World Health Organization. “Also strength training has its advantages because the more a person has muscle mass, the better their ability to deal with blood sugar because muscles need energy to function, the source of which is the stored sugars in the body and blood sugarGarima Goyal, a registered dietitian, said.
The expert added that any form of physical activity is useful at any time of the day, regardless of the form of activity. “Being active improves glucose homeostasis in the body and improves the response of the body’s cells to insulin. Although research has found a link between better health outcomes in diabetics and physical activity later in the day, it is still inconclusive whether every age group, all body types, or patients with co-morbidities will benefit,” explained Goyal, adding that “no everyone can find time in the evening”.
Dr Jitendra Kumar, Chairman – Renal Sciences and Transplant Medicine, Accord Superspecialty Hospital, Faridabad, said that “exercise between 2 pm and 6 pm is considered much better than early morning”. “This is mainly because our core body temperature is higher during the evening compared to the morning. Therefore, the heating time is shorter during the evening. In addition, our muscles have more strength and are more flexible so we have more stamina to exercise in the evening,” said Dr Kumar. indianexpress.com.
Does this also apply to diabetics?
According to dr. According to Kumara, diabetics have better insulin resistance and better blood sugar control when they exercise in the evening. “That’s why children are always advised to play in the evening. Hormones produced during evening exercise help build muscle mass, while endorphins promote sleep and help fight stress,” said Dr Kumar.
While exercising in the morning, many would be on an extended fast which is not very good for diabetics as it can lower blood sugar. “But evening exercise ensures that the calories eaten during the day are burned and that sugar is better controlled,” noted Dr. Kumar.
What exercises should diabetics do?
Include 2-3 strength training sessions on non-consecutive days. Each workout should include 5-10 exercises of major muscle groups and 10-15 repetitions, said Goyal, who is also a fitness expert.
“So, strength training and core training with dumbbells, push-ups, sit-ups and resistance exercises play a key role in maintaining metabolic health in diabetics. It is suggested that diabetics should perform both aerobic exercise and resistance training for optimal glycemic and health outcomes. Daily exercise or at least not allowing more than two days to pass between exercise sessions is also recommended to improve the sensitivity of the cells to insulin,” said Goyal. indianexpress.com.
Dr Ravi Shekhar Jha, director and head of pulmonology, Fortis Hospital, Faridabad, agreed and said the best time to exercise is “1 to 3 hours after a meal when blood sugar levels are highest”. “If your blood sugar level is too low, you can eat some fruit before exercise. If your blood sugar is too high (e.g. in the 300 mg/dl range or higher), you should avoid exercise as it may initially raise your blood sugar reactively,” Dr. Jha told this publication, adding that “when there is smog or pollution, we must avoid any outdoor exercise as it can be harmful to our heart and lungs.”
Goyal listed exercise tips for diabetics
– In addition to being physically active, drink plenty of fluids to keep your cells hydrated.
– Monitor blood glucose levels before starting your exercise schedule and after you finish exercising. “It should not exceed 230 mg/dL or should not be below 100 mg/dL,” Goyal noted.
– Start training with small bursts low intensity exercises and gradually increase the pace.
– Keep a carbohydrate snack on hand for every episode of hypoglycemia and consume it as soon as you feel tired or dizzy.
– Wear comfortable cotton socks and athletic shoes while exercising and note any sores, blisters or cuts on your feet and see a doctor immediately.
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