Exercise to lower blood sugar
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Exercise to Lower Blood Sugar: Insights from Recent Research
Introduction to Exercise and Blood Sugar Control
Exercise is widely recognized as a crucial component in managing blood sugar levels, particularly for individuals with type 2 diabetes mellitus (T2DM). Various forms of physical activity, including aerobic, resistance, and high-intensity interval training (HIIT), have been studied for their effects on glycemic control. This article synthesizes findings from multiple studies to provide a comprehensive overview of how different types and intensities of exercise can help lower blood sugar levels.
Aerobic Exercise and Blood Sugar Reduction
Moderate and Low-Intensity Aerobic Exercise
Research indicates that both low and moderate-intensity aerobic exercises significantly reduce blood sugar levels in diabetes patients. A study involving 20 participants showed notable improvements in blood sugar levels after engaging in these forms of exercise over two months1. Another study found that a single bout of low-intensity exercise reduced average 24-hour glucose concentrations more effectively than high-intensity exercise in type 2 diabetes patients2.
Walking as an Effective Aerobic Exercise
Walking, a simple and accessible form of aerobic exercise, has been shown to lower blood glucose levels effectively. A literature review highlighted that walking, whether on a treadmill or as part of a daily routine (e.g., 10,000 steps/day), can significantly reduce various glucose indicators such as HbA1C, capillary glucose, and fasting glucose4.
Resistance and Endurance Exercise
Comparative Effects on Glycemic Control
Both resistance and endurance exercises have been found to reduce the prevalence of hyperglycemia in individuals with impaired glucose tolerance and type 2 diabetes. A study involving 45 participants demonstrated that a single session of either resistance or endurance exercise significantly lowered average 24-hour blood glucose concentrations and reduced the prevalence of hyperglycemia3.
Meta-Analysis Findings
A meta-analysis of multiple studies confirmed that physical exercise, including both resistance and endurance types, significantly lowers blood sugar levels in type 2 diabetes patients. The analysis showed a statistically significant reduction in blood sugar levels, emphasizing the importance of integrating exercise into diabetes management plans5.
High-Intensity Interval Training (HIIT)
Efficacy of HIIT
HIIT has been shown to improve blood glucose levels, although its effectiveness can vary based on the timing of the exercise. A study found that afternoon HIIT was more effective than morning HIIT in reducing continuous glucose monitor (CGM)-based glucose concentrations in men with type 2 diabetes7. Another study suggested that very brief HIIT sessions could improve blood glucose levels for up to three days post-exercise in both diabetics and non-diabetics9.
Timing of Exercise
The timing of exercise plays a crucial role in its effectiveness. Research comparing morning and late-afternoon endurance exercise found that late-afternoon sessions were more effective at improving 24-hour glucose and triglyceride levels10. This suggests that the time of day should be considered when prescribing exercise for glycemic control.
Conclusion
Exercise, whether aerobic, resistance, or high-intensity interval training, plays a vital role in managing blood sugar levels in individuals with type 2 diabetes. Both the type and timing of exercise can influence its effectiveness, with studies showing significant benefits from low to moderate-intensity aerobic exercise, resistance training, and afternoon HIIT. Integrating these forms of physical activity into daily routines can help achieve better glycemic control and improve overall health outcomes for diabetes patients.
Sources and full results
Most relevant research papers on this topic
The effect of moderate and low-intensity aerobic exercise on lowering blood sugar
Low and moderate-intensity aerobic exercises both significantly lower blood sugar levels in diabetes patients, with a p-value of 0.001.
RCTLow-intensity exercise reduces the prevalence of hyperglycemia in type 2 diabetes.
A single bout of low-intensity exercise significantly reduces the prevalence of hyperglycemia in longstanding type 2 diabetes patients over a 24-hour period.
RCT
Very Rigorous Journal
Highly CitedBoth resistance- and endurance-type exercise reduce the prevalence of hyperglycaemia in individuals with impaired glucose tolerance and in insulin-treated and non-insulin-treated type 2 diabetic patients
Both resistance- and endurance-type exercise significantly reduce the prevalence of hyperglycemia in individuals with impaired glucose tolerance and type 2 diabetes.
RCT
Rigorous JournalHighly CitedAerobic Exercise Reduce Blood Glucose in Type 2 Diabetes Mellitus
Aerobic walking exercise, such as walking 10,000 steps/day or brisk walking, can effectively lower blood glucose levels in people with type 2 diabetes mellitus.
Systematic ReviewMeta-Analysis of the Effect of Physical Exercise on Decrease Blood Sugar Levels in Type-2 Diabetes Mellitus Patients
Physical exercise significantly lowers blood sugar levels in people with type 2 diabetes mellitus.
Meta-AnalysisMovement is Improvement: The Therapeutic Effects of Exercise and General Physical Activity on Glycemic Control in Patients with Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
Exercise improves glycemic control, quality of life, BMI, and waist circumference in type 2 diabetes patients, potentially acting as a safe adjunct therapy to medical treatments.
Meta-AnalysisRigorous JournalAfternoon exercise is more efficacious than morning exercise at improving blood glucose levels in individuals with type 2 diabetes: a randomised crossover trial
Afternoon HIIT is more effective than morning HIIT at improving blood glucose levels in men with type 2 diabetes, with morning HIIT having an acute, deleterious effect, increasing blood glucose.
RCTVery Rigorous JournalHighly CitedExercise for type 2 diabetes mellitus.
Exercise significantly improves glycemic control and reduces visceral adipose tissue and plasma triglycerides in people with type 2 diabetes, even without weight loss.
Meta-AnalysisHighly CitedThe impact of brief high-intensity exercise on blood glucose levels
Brief high-intensity exercise improves blood glucose levels for up to 3 days in both diabetics and non-diabetics, with minimal risk of hypoglycemia during and after exercise.
Systematic ReviewRigorous JournalHighly CitedLate-afternoon endurance exercise is more effective than morning endurance exercise at improving 24-h glucose and blood lipid levels
Late-afternoon endurance exercise is more effective than morning exercise at improving 24-hour glucose and triglyceride levels.
RCT