A large-scale clinical epidemiological study in China shows that both leisure exercise in spare time and regular exercise in daily life can significantly reduce the incidence of diabetes, so sugar lovers can now make it clear that no matter how intense and how long your exercise lasts, you can achieve the effect of lowering blood sugar as long as you insist on regular exercise.
The Guide to Exercise Therapy for Diabetes in China (version 20 12) points out that insisting on exercise intervention for more than 30 minutes every day, whether it is light exercise or strenuous exercise, can reduce the risk of impaired glucose tolerance progressing to diabetes. For those with abnormal fasting blood sugar, exercise can also significantly reduce the risk of diabetes. Therefore, if people with pre-diabetes want to prevent diabetes, they can insist on physical exercise for more than 30 minutes every day.
When people exercise, glycogen in muscles is consumed. As the exercise continues, the glucose in the blood will be gradually absorbed and consumed by the muscles, and then the free fatty acids in the body will be consumed. So obviously, through exercise, we can lower blood sugar and keep in good shape.
First, lack of exercise can't lower blood sugar.
If the exercise time is too short, such as less than 10 minutes, the hypoglycemic effect of exercise will not be achieved. Before 10 minutes of exercise, the body consumes the energy stored by muscle cells and liver. /kloc-After 0/0 minutes of exercise, it takes 30 minutes to start using glucose in the blood. After 30 minutes of exercise, you can consume the energy in fat. Therefore, if you want to achieve the effect of lowering blood sugar through exercise, you need to exercise 10 minutes or more.
Second, excessive exercise may reverse glucose or hypoglycemia?
Too much exercise or too long exercise time, sympathetic nerve excitement, glucagon activity, the human body is in a state of stress, which will increase blood sugar reactivity. This situation is very common in patients with type 2 diabetes. 1 type diabetic patients are more likely to have hypoglycemia and then recoil hyperglycemia.
This is because the islet level of 1 type diabetic patients is not too high (insufficient insulin secretion), hypoglycemia occurs due to excessive exercise consumption, and the body secretes glucagon under stress, which in turn leads to hyperglycemia. So we'd better exercise for no more than 60 minutes at a time. 1 sugar friends must pay attention to measuring blood sugar in time and be alert to hypoglycemia. It is a good habit to carry sugar with you when you exercise.
Third, when exercising, is it better to lower blood sugar by running or walking?
Running and walking are actually very common forms of exercise for middle-aged and elderly people. Because of the different requirements for our physical strength, middle-aged people with relatively good physical strength generally give priority to running, while elderly people with relatively poor physical strength generally give priority to walking.
Although exercise can improve our metabolism and control blood sugar, the effect of running and walking is very different. Walking is a low-intensity exercise, and running is a medium-high intensity exercise. The control of blood sugar in diabetic patients is closely related to postprandial glucose consumption and body fat burning.
Low-intensity walking consumes less glucose and less body fat. Even if you walk thousands of steps, you rarely sweat. Moderate intensity running consumes relatively more glucose and burns relatively more body fat. If you persist in exercising for thousands of steps, those who are light will sweat slightly, and those who are light will often sweat, which will help improve insulin resistance and control blood sugar. Therefore, running may be better for lowering blood sugar than walking.
But nothing is absolute. Exercise to lower blood sugar lies in persistence. Whether walking or running, sugar lovers can improve insulin resistance, lower blood sugar and play a positive role in blood sugar management as long as they keep exercising regularly for more than 30 minutes.