No one is unaware of the effects of exercise. It helps burn calories accumulated in the body through meals and directly lowers blood sugar. It is good for diabetes prevention and helps prevent complications for those already diagnosed. It also benefits mental health by reducing stress. However, exercising recklessly without considering one's physical condition can lead to side effects. Let's revisit exercise and blood sugar management.
Exercising in the Pre-Diabetes Stage...Diabetes Prevention Effect, Increases Insulin Efficiency
According to the Korean Diabetes Association, exercise has a diabetes prevention effect in high-risk groups (such as pre-diabetes) where the likelihood of developing diabetes is high. In type 1 diabetes, it enhances the efficiency of insulin (the hormone that regulates blood sugar) and regulates its excessive secretion. It can reduce the risk of cardiovascular diseases (atherosclerosis, heart disease, stroke). This is because exercise decreases 'bad' LDL cholesterol and increases 'good' cholesterol. It improves blood circulation, enhances lung function, and helps in the prevention and management of hypertension.
Synergistic Effect with Food Control...What is the Principle of Exercise Lowering Blood Sugar?
Exercise can create a synergistic effect in blood sugar management when combined with food control. When the body is actively moving, insulin secretion increases in peripheral tissues, enhancing efficiency and lowering blood sugar. For those already diagnosed with diabetes, it can reduce the need for oral hypoglycemic agents. It helps improve muscle strength, which can easily atrophy in diabetes patients, and prevents blood from becoming sticky, contributing to better circulation. It inhibits the formation of blood clots. It also aids in good sleep and stress relief, which are beneficial for diabetes prevention and management.
Start 30 Minutes After Eating, Exercise for 30 Minutes to 1 Hour...Intensity That Makes You Slightly Out of Breath
It is advisable to exercise at the same time every day if possible. Starting 30 minutes after eating and exercising at an intensity that makes you slightly out of breath for 30 minutes to 1 hour is effective. Temporary exercise cannot be expected to yield results, so it is essential to engage in activities that can consistently burn over 300 calories a day. However, excessive sweating from strenuous exercise can harm your health. It is good to combine aerobic exercises like brisk walking, jogging, and cycling with strength exercises like stair climbing and squats. Rest periods from exercise should be no longer than 2 days. Resting longer than that may reduce the effects of the exercise done so far.
Overeating Due to the Satisfaction of Sweating...Risk of Blood Sugar Spike
If you eat a lot due to the satisfaction of having exercised, a spike in blood sugar can occur. The amount of calories burned compared to the amount of exercise may be surprisingly low. Additionally, engaging in intense exercise when blood sugar is not well controlled can actually raise blood sugar levels further. It is advisable to start with light walks and gradually increase intensity. If the exercise is too intense, diabetes patients on medication may experience hypoglycemia. If blood circulation is poor, ulcers may develop on the feet, so care should be taken in choosing footwear.
