Regularly engaging in cardio exercises, such as walking, cycling, dancing, sports or swimming, depletes liver-stored sugar and enhances muscle sugar uptake, stabilising blood sugar levels, says functional medicine expert Vijay Thakkar
With highly palatable, ultra-processed foods and sedentary lifestyles, we have exacerbated the diabetes epidemic. The convenience of living, resulting from high-speed connectivity, improved technology and automation, has reduced physical activity levels, increasing sugar accumulation in the bloodstream. The body rejects insulin signals because all the cells and tissues are already overloaded with sugar. This paradigm shift in our lifestyle, combined with poor dietary choices, has given rise to ‘double diabetes’, where the body neither produces adequate insulin nor responds to it effectively. The repercussions are severe, end-stage disease conditions, including kidney damage, vision loss and even limb amputation.
However, there’s a silver lining. Contemporary research underscores the power of physical activity in combating diabetes. Regularly engaging in cardio exercises such as walking, cycling, dancing, playing sports, or swimming depletes liver-stored sugar and enhances muscle sugar uptake, stabilising blood sugar levels.
Strength training offers dual benefits. It utilises muscle-stored sugar and, post-exercise, the muscles grow in size and strength as a response to the stress and microscopic damage, causing them to super-compensate and adapt. In the process, they provide more storage room for blood sugar to normalise quickly, especially after meals. This improvement in muscle tissue mass in the body normalises blood sugar levels effectively and potentially reduces the body’s insulin requirement.
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One of the most significant benefits of increasing activity levels is improving non-insulin-mediated glucose uptake (NIMGU). It refers to muscles taking glucose from the bloodstream without insulin. When we engage in physical activity, our muscles require energy, and they turn to glucose as a primary source. As the muscles’ demand for glucose increases during exercise, they can uptake glucose without relying heavily on insulin, thereby enhancing NIMGU.
This phenomenon mainly benefits both Type 1 and Type 2 diabetes patients. For Type 1 patients who produce little to no insulin, enhancing NIMGU can help in better glucose regulation, reducing the need for external insulin doses. For Type 2 patients, where the body’s response to insulin is compromised, improving NIMGU can help achieve better blood sugar control without increasing insulin doses.
Several studies have shown that regular physical activity can increase the efficiency of NIMGU, making it a critical component in diabetes management. For instance, a study published in Diabetes found that even short-term exercise interventions could significantly enhance NIMGU in individuals with Type 2 diabetes.
They say 30 minutes of brisk walking –– or about 100 steps a minute –– are enough to meet the needs of daily aerobic exercise. But begin slowly if you have not done this before. This can lower both levels of blood sugar and blood pressure. Cycling is most beneficial and you can begin with stationary ones.
Adding dance to your routine can make your workouts more fun. A study found that people with Type 2 diabetes, who participated in a dance programme, were more motivated to stick to a routine than those who did a different fitness programme. Water exercises like swimming are easy on the joints and may reduce blood sugar levels. They may also boost overall fitness, strength and heart health in people with diabetes. Of course, high intensity interval training (HIIT) can decrease your fasting blood sugar faster.
This form of strength training builds muscle mass and helps increase insulin sensitivity and glucose tolerance. A study even showed how Pilates helped practitioners control their blood glucose.
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Here is a recommended weekly workout plan for diabetes management:
Monday: 12 sets of upper body muscle workouts.
Tuesday: 60 minutes of walking/cycling or swimming.
Wednesday: 12 sets of lower body muscle workouts.
Thursday: 45 minutes of walking/cycling or swimming.
Friday: 12 sets of upper body muscle workouts.
Saturday: 30 minutes of walking/cycling or swimming.
Sunday: Rest/recovery.
Thus, while diabetes poses a significant health challenge, the power of exercise offers a promising solution. Let’s embrace a balanced workout regime, which is critical to pave the way for a healthier, diabetes-free future. Also, please consult a healthcare specialist or qualified exercise professional before starting or making any changes to your lifestyle or exercise plan.
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First published on: 09-09-2023 at 12:41 IST
