Exercise Lowers Blood Sugar and Can Help Prevent Diabetes
Exercise plays a pivotal role in our overall health, and one of its most remarkable benefits is its ability to regulate blood sugar levels. Whether you're concerned about prediabetes, diabetes, or simply looking to improve your well-being, embracing physical activity can have a profound impact on your health.
In this blog, we'll delve into the significance of exercise in managing blood sugar levels, particularly for individuals with prediabetes. We'll also explore the science behind High Intensity Interval Training (HIIT) and introduce a 20-minute Walking HIIT Workout that can help lower blood sugar, enhance endurance, and build strength. We’ll also discuss the benefits of strength training. So, let's look into the positive effects of exercise on blood sugar management.
Understanding Prediabetes
Prediabetes is a critical stage where blood sugar levels are higher than usual but haven't yet escalated to Type 2 diabetes. If you've received a prediabetes diagnosis, it's a wake-up call to take action and prevent the onset of diabetes. The good news is that there are steps you can take to reduce your diabetes risk significantly.
Embrace Lifestyle Changes
The cornerstone of prediabetes management is embracing lifestyle changes. These changes include adopting a wholesome diet and incorporating regular physical activity into your daily routine. This advice comes highly recommended by health professionals who understand the power of exercise in regulating blood sugar levels.
Check with your doctor before making any lifestyle changes. Here is a link to a Centers for Disease Control and Prevention Guide on Eating Well.
The Power of High-Intensity Interval Training (HIIT)
One exercise approach that has gained attention for its effectiveness in managing blood sugar levels, especially for those with prediabetes, is High Intensity Interval Training or HIIT. HIIT workouts involve alternating high-intensity exercise intervals that elevate your heart rate and short rest intervals that gently bring it down. This method has been found to be extremely beneficial for individuals looking to manage their blood sugar levels.
A study conducted by the American Medical Association has shed light on the remarkable advantages of HIIT for people with prediabetes. HIIT workouts not only help in controlling blood sugar but also offer a range of other health benefits, including improved cardiovascular health, enhanced endurance, and increased muscle strength.
Our 20-Minute Walking HIIT Workout
To help you get started on your journey to better blood sugar management, we've developed a 20-minute Walking Workout in HIIT format. This workout is designed to be accessible and effective for individuals with prediabetes and diabetes. Always consult your doctor before starting any exercise program, especially if you have an existing medical condition.
Our Walking HIIT routine combines brisk walking with short bursts of high-intensity exercises. This not only helps lower your blood sugar levels but also improves your cardiovascular fitness and muscular strength. In this 20 minute Walking HIIT, we’ll do 6 sets of 6 exercises and will take away an exercise after each round so the last round only has 1 exercise! You’ll also rack up 2400 steps!
By following this 20-minute Walking HIIT workout regularly, you can experience the benefits of improved blood sugar control, increased endurance, and stronger muscles. It's a simple and effective way to take charge of your health.
Benefits of Strength Training
Strength training provides many benefits for individuals with prediabetes, including improved blood sugar control, enhanced insulin response, reduced risk of type 2 diabetes, weight management, and overall health improvements.
Strength workouts build muscle and help the body become more efficient at transporting glucose from the bloodstream to muscles. After exercising, muscles will continue to use glucose and blood sugar may be lower for several hours. Additionally, studies show that strength training is as effective as aerobic exercise at boosting how well the body uses insulin.
14-Minute Resistance Band Workout
Our resistance band workout features 8 exercises in 40 second rounds with 20 seconds of rest between each round with no repeated exercises. It can be done seated or standing.
Need resistance bands? Here are some suggestions:
This is the set we use in the video. (US only)
Exercise for Everyone
You might be wondering if the walking HIIT and strength workouts are exclusively for individuals with prediabetes or diabetes. The answer is no! Exercise offers numerous benefits to everyone, regardless of their current health status.
Here are resources on Prediabetes, Diabetes, and Blood Sugar Management:
✅ Centers for Disease Control and Prevention: The CDC provides a wealth of knowledge on diabetes prevention, including tips on maintaining a healthy lifestyle, dietary recommendations, and the role of physical activity in blood sugar management. Here is a link to the CDC’s Guide to Preventing Type 2 Diabetes
✅ National Institutes of Diabetes and Digestive and Kidney Diseases: Here is an NIH guide on Healthy Living Tips
✅ American Diabetes Association: Here is a link to the ADA’s Guide on Health and Wellness that includes a section on Exercise
Let's Move Together
In conclusion, exercise is a powerful tool for managing blood sugar levels, and it's particularly beneficial for individuals with prediabetes. Our 20-minute Walking HIIT and 14-minute Resistance Band Workout are examples of how you can incorporate exercise into your daily routine to improve your health. Whether you have prediabetes, diabetes, or are in good health, exercise can benefit everyone.
So, let's take a step in the right direction and prioritize our health.
How much should I exercise?
Aim for two strength sessions a week covering all muscle groups with at least two days of rest in between. For optimal health, this should accompany 150 minutes of cardiovascular exercise per week, such as walking.
To recap, consult with your healthcare provider before doing these workouts and starting an exercise program. Take control of your health and experience the impact of exercise on blood sugar management.
Want more ways to build muscle? Check out our Strength Training library.
Want more HIIT workouts? Check out our HIIT playlist!
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