How Does Exercise Affect Blood Sugar?

Diabetes, particularly type 2 diabetes, is reaching alarming rates in the U.S., with nearly half of American adults either already diagnosed or on the threshold of the condition. With medications like Ozempic and Victoza making headlines for their efficacy in managing blood sugar and inadvertently aiding weight loss, it’s equally important to remember that lifestyle changes together with medical intervention could help in preventing and managing diabetes.

When the topic of blood glucose, insulin, and carbs come up on social media, it often attracts attention leading to heated debates among influencers trying the answer the question “are carbs good or bad?”

Soon enough, you've got influencers diving in, debating the whole "Are carbs good or bad?"

To address this, its important to specify the context:

• Good for whom?

• What kinds of carbs are they eating?

• When are they eating it?

So, lets’ dive in…

How does blood sugar work?

Our well-being heavily relies on the stable regulation of blood glucose. This balance is maintained in two primary ways:

1. Post-meal, insulin, a hormone, directs surplus glucose from the blood into the liver and muscles, where it's saved as glycogen.

2. During intervals between meals, some of this glycogen is converted back to glucose and re-enters the bloodstream.

Interestingly, it's our skeletal muscles that play the most crucial part in this balance. Comprising roughly 40% of an average individual's weight, they are responsible for over 80% of insulin-mediated glucose removal. Engaging these muscles means they can process more glucose. This becomes especially effective with regular and structured exercise regimes.

How does exercise affect blood sugar?

Research dating back to 1991 already indicated a relationship between physical activity and reduced diabetes risk. For every 500 Calories expended weekly, the risk of developing type 2 diabetes diminished by 6%.

Exercise's benefits aren't just immediate. Following an intense workout, your body replenishes the glycogen used, and as you continue exercising over the long term, muscles evolve to store more glycogen.

This not only provides more energy when required but also offers enhanced storage for glucose when it's not in use. These adaptations boost insulin sensitivity, meaning reduced insulin needs to manage blood sugar, subsequently decreasing the risk of type 2 diabetes.

Another exciting development is the surge in GLUT4, a protein facilitating glucose transport into muscle cells. With increased muscle activity, GLUT4's efficacy also rises.

Key Takeaways from the Findings

1. Embrace Rigorous Workouts: If you’re here, you’re likely already someone who loves to train, so that’s good news. Intense and prolonged exercises play a pivotal role in diabetes prevention. By engaging in these workouts, you not only bolster your glucose storage but also refine the entire glucose management mechanism.

But, and this is a big caveat, high intensity workouts tank your glycogen levels pretty quickly which is one of the reasons why I recommend my athletes to taper off any HIIT during deeper cuts.

2. Tailored Approach to Exercise: Not everyone can jump into high-intensity exercises, especially those most at risk for type 2 diabetes. Hence, understanding individual limitations and tailoring exercise regimes to match their capabilities is crucial.

3. Timing Matters: Another thing I harp about all the time is nutrient timing. For general weight loss, this probably isn’t necessary, however, if you are someone who is highly active and needs quick glycogen replenishment, timing your carbs just right could be the difference between better recovery and poor performance.

One the other hand, if you are starting out on your journey to fitness again and are looking for a way to control your blood sugar, eating your meals in and around your physical activities could help manage your blood glucose levels.

Research from 2021 revealed significant glucose benefits when exercise was performed within 15 minutes post a meal. Whether cardio, resistance, walking, or cycling, the effects were consistent in suppressing the surge in blood sugar levels after eating.

4. Start Simple – Walk After Dinner: Taking a walk post-dinner could be a game-changer. Not only is it feasible for most, but it also fosters consistency and can easily become a part of one's daily routine. Additionally, it can serve as a relaxed time, a break from screen time, and a way to engage socially with family, friends, or neighbors.

With the holiday seasons just around the corner, this could be a helpful strategy to keep those levels in check.

Takeaways

While medication has its undeniable importance in managing diabetes, the value of physical activity and healthy habits can't be emphasized enough. Remember, every step, no matter how small, counts. Incorporate movement into your routine and realize the benefits it brings to metabolic health and overall well-being.