Diabetes and Exercise Research Note
By Reader's Digest Editors
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Walk, pedal your exercise bike, work out to an exercise DVD—just be sure you move your body every day. Nothing else can help you achieve so many important diabetes goals at the same time—from weight loss and lower blood sugar levels to a happier state of mind (crucial for avoiding diabetes burn-out) and a healthier heart. Putting your muscles into action is like hitting your car's accelerator: It instantly boosts the demand for fuel—namely, blood sugar. Once your muscles exhaust their own supply of glucose, they clean out the stores in your liver, then draw glucose straight from the bloodstream, lowering your blood sugar. The effects last for hours after you stop, too.
Fast Facts:- Regular exercise, like a half-hour walk most days of the week, makes your body more sensitive to insulin, the hormone that directs cells to absorb blood sugar.
- Walking reduces deep abdominal fat better than dieting alone. Good news, because “ab fat” churns out chemicals that raise glucose levels and boost heart risks.
- Strength-training 2 or 3 times a week—with dumbbells, a resistance band or your own body weight—builds blood sugar-sipping muscle.
- Research shows that exercise not only burns calories. It makes your brain more sensitive to “I’m full” signals after eating, which can help you lose weight.
- Physical activity reduces stress, too. This can lower your risk for diabetes burn-out. Less stress also means less cortisol, a hormone that raises blood sugar.
Controlling Diabetes With Exercise - Diabetes Center - Everyday Health
everydayhealth.com — “Exercise is an important component of a diabetes management plan. Learn how exercise can help control your blood glucose levels at Everyday Health.” View full resource at everydayhealth.com
How to prevent diabetes with diet and exercise | KevinMD.com
kevinmd.com — “The study, called the Diabetes Prevention Program, included more than 3,000 adults, all of whom were overweight and had sugars that were high but not yet in diabetic range.” View full resource at kevinmd.com
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