Two most effective exercises to lower blood sugar in diabetes! Do aerobic exercise + strength training 1 hour after a meal

Diabetes can be said to be a "national disease". Patients are most worried about complications. High blood sugar can cause blood vessels to harden and kidney function to be damaged, leading to complications such as stroke, heart disease, and kidney failure, which can be fatal! According to statistics from the National Health Administration, the number of people with diabetes in Taiwan has exceeded 2 million, and nearly 10,000 people die from diabetes each year. In order to lower the fluctuating blood sugar level, you must rely on the ultimate trick. In addition to diet control, careful exercise is also a powerful tool. Experts remind that to lower blood sugar levels, you must rely on aerobic exercise + muscle strength training. This is the best strategy!

No matter how busy a diabetic patient is, he or she still needs to exercise to effectively lower blood sugar levels.

Diabetes, to put it simply, is a disease in which blood sugar levels are elevated. An increase in blood sugar levels means an increase in the glucose concentration in the blood. If blood sugar levels remain too high, it will damage blood vessels. Over time, it will cause various complications such as arteriosclerosis, neuropathy, kidney disease, and omentum disease.

"You are just a little bit away from becoming a diabetic, so please start exercising!" Even if doctors warn you in this way during a physical examination, I believe many people still do not think that their physical condition is that bad, thinking "it won't get worse immediately anyway", so they do nothing and leave it alone. It’s normal to have this reaction, because unless diabetes is already very advanced, you usually don’t feel anything. However, this disease will continue to worsen, and if left untreated, it will only get worse. By the time you feel unwell, it’s often too late to reverse it.

Health checks measure "fasting blood sugar level" and "glycosylated hemoglobin" to identify potential patients with diabetes

For diabetic patients, exercise plays a very important role! In his new book "When the Doctor Says, 'Exercise! ': The Best Exercise Guide for Treating Patients with Disease," Japan's chief physical trainer, James Osamu Nakano, said that general health checks usually measure "fasting blood sugar levels" and "glycosylated hemoglobin (HbAlc)." As the name suggests, the fasting blood sugar value is the blood sugar value measured when fasting, while the glycosylated hemoglobin represents the binding index of glucose and hemoglobin in the blood. The higher the index, the higher the glucose concentration in the blood and the longer the high blood sugar lasts. Glycated hemoglobin can reflect the average blood sugar level during the period 1 to 1 month before the health check, so please be sure to review your health report carefully.

The general health check-up usually measures "fasting blood sugar level" and "glycosylated hemoglobin (HbAlc)".

If you want to lower your blood sugar level, the most effective way is aerobic exercise, such as walking, jogging, or cycling.

As everyone knows, in addition to medication and diet therapy for diabetes, exercise can also show good results. Anyone who has been warned by a doctor that they may be about to become diabetic, or who is worried about high blood sugar levels, is advised to exercise to lower their blood sugar levels.

Lowering blood sugar levels: Diet therapy and exercise therapy are the first priority

If you want to lower your blood sugar level, the most important thing is diet therapy and exercise therapy. By controlling the calories and sugar content taken into the body, you can inhibit the rise in blood sugar levels. However, glucose can be used as energy for body activities. As long as you exercise, the glucose in the blood will be consumed by the muscles in large quantities, and the blood sugar level will drop temporarily (acute effect). If you can exercise regularly and consistently, the hormones that lower blood sugar levels will improve insulin function, making it easier for blood sugar levels to drop (chronic effect). Moreover, the longer you exercise, the better the effect will be. The characteristic of exercise therapy is that it takes many years to be effective.

No matter how busy you are, you still need to rely on exercise to effectively lower your blood sugar level! The main target of diabetes symptomatic exercise here is people who are about to become diabetics, or type 2 diabetes patients who are allowed to exercise with the permission of a doctor and have no severe complications.

Start exercising within 1 hour after a meal. The most effective combination is aerobic exercise + strength training.

Blood sugar levels will reach their peak around 1 hour after a meal, so in order to suppress the rise in blood sugar levels after a meal, it is best to start exercising within 1 hour after eating. If circumstances permit, it is ideal to exercise after each meal, that is, three times a day.

If you want to lower your blood sugar level, the most effective way is aerobic exercise, such as walking, jogging, or cycling. The longer you exercise, the more sugar you can consume through your muscles. Therefore, aerobic exercise that can be done continuously for a long time is most effective. People who lack exercise can start with easy brisk walking, and start by walking for about 20 minutes after a meal.

In addition, it is also recommended that you combine strength training with aerobic exercise. Because as long as you can increase your muscle mass, your body will become easier to metabolize sugar, and it will be more efficient to exercise large muscles or several muscles at the same time. Therefore, please focus on muscle training in the lower body where the large muscles are concentrated, and exercise well.

Diabetes symptomatic exercise, the whole set can be completed in 4 minutes

The following exercises are designed for people with diabetes problems, combining aerobic and muscle training to help lower blood sugar levels. It takes about 2 and a half minutes to do a set, and it only takes about 4 minutes to complete it if you do it slowly:

(Photo provided by Ark Culture)

(Photo provided by Ark Culture)

(Photo provided by Ark Culture)

(Photo provided by Ark Culture)

(Photo provided by Ark Culture)

(Photo provided by Ark Culture)