Introduction
Blood sugar, also known as glucose, is a type of sugar that our body produces from the food we eat. It provides energy to our cells and organs, but too much of it can be harmful to our health. High blood sugar levels can lead to insulin resistance, weight gain, and chronic diseases like diabetes, heart disease, and cancer. Therefore, it’s important to keep your blood sugar level at a healthy range, which typically ranges from 70 to 120 mg/dL.
Several factors can cause high blood sugar levels, including genetics, poor diet, lack of exercise, stress, and certain medications. However, you don’t have to feel helpless if you’re dealing with high blood sugar levels. There are various methods that you can follow to reduce blood glucose levels and maintain a healthy life.
The Benefits of Exercise for Lowering Blood Sugar
Exercise is an effective and enjoyable way of regulating blood sugar levels in the body. This is because it increases the glucose uptake of cells without needing insulin, making it easier for the body to transport glucose throughout the body. Here are some benefits of exercise for lowering blood sugar:
1. Exercise helps to reduce insulin resistance
After you finish working out, your muscles will begin to burn stored glucose, which helps to improve insulin sensitivity. Exercise also makes it easier for the cells in your body to take up glucose, which reduces insulin resistance over time. By increasing insulin resistance, it helps to control blood sugar levels in the body by facilitating the production of new insulin receptors.
2. Exercise can help to lower blood sugar levels for up to 24 hours post-workout
Exercises like HIIT (high-intensity interval training) can be particularly effective in blood sugar control. High-intensity exercises boost the production of hormones that help to regulate blood sugar levels, which can be beneficial for several hours after finishing exercise. As a result, regular exercise can help to lower glucose levels even on non-exercise days.
3. Exercise can help reduce body weight
Physical exercise helps to maintain a healthy weight, which is an important factor in managing blood sugar levels. A healthy weight leads to lower insulin resistance, improved insulin sensitivity, better cholesterol, and decreased blood pressure. Therefore, if you are overweight and need to lower blood sugar levels, exercise can be an excellent way to achieve your goal.
4. Exercise promotes cardiovascular health
Since diabetes and heart disease are strongly linked, regular exercise can help to reduce the risk of both conditions. Cardio exercises, such as brisk walking, swimming, or cycling, help to strengthen the heart and improve blood circulation, preventing potential complications caused by high blood sugar levels.
The Best Exercises to Lower Blood Sugar Quickly
Now that you know the benefits of exercise for blood sugar control, the next step is to identify the best exercises that can help lower blood sugar fast. Here are some high-intensity exercises that you can perform in less than 10 minutes:
1. Jumping Jacks:
Jumping jacks are a fun and effective cardiovascular exercise that can be done anywhere, not just in a gym. They help to increase your heart rate, making it an optimal way to move glucose throughout the body. To perform jumping jacks, stand with your feet together and arms at your sides, then jump your feet apart while raising your arms above your head. Jump your feet back together while lowering your arms back to your sides.
2. Squats:
Squats are another excellent way to reduce blood sugar levels. Stand with your feet shoulder-width apart, then bend your knees, keeping your back straight. Lower your body as low as you can, then push back up to the starting position. You can do squats at any time and anywhere, and it’s a popular warm-up exercise before cardio training.
3. Lunges:
Lunges strengthen your legs, glutes, and core, making it another excellent high-intensity exercise for blood sugar control. To perform lunges, step forward with your right leg, bending your knee to 90 degrees. Lower your back knee to the floor, then push back up to the starting position. You can then repeat the lunge with your left leg.
Other Lifestyle Changes That Can Complement Exercise for Blood Sugar Control
Although exercise alone can improve your blood sugar levels, combined with other lifestyle changes may produce the best results. Here are some lifestyle changes that you can do to help with blood sugar control:
1. Diet Changes:
In addition to regular exercise, a healthy diet is crucial in regulating blood sugar levels. Starchy refined carbohydrate foods, like bread and pasta, and sugary snacks can spike your blood sugar levels. Therefore, shifting to foods with a low glycemic index is essential. Green leafy vegetables, whole grains, fruits, nuts, and lean protein sources are all excellent alternatives.
2. Sleep:
A good night’s sleep is vital to maintaining healthy blood sugar levels. Studies have shown that a lack of sleep can negatively affect glucose metabolism and increase the risk of insulin resistance, leading to higher blood sugar levels. Therefore, try getting 7-8 hours of sleep per night, and establish a regular sleep routine with the time of sleep that suits you the most.
3. Stress Management:
Chronic stress can lead to elevated blood sugar levels because it triggers the release of cortisol, a hormone that increases glucose production in the liver. Therefore, practising stress-reducing activities like yoga, meditation, deep breathing, or other relaxation techniques can help to relieve and manage stress.
Conclusion
High blood sugar levels can cause several complications, including heart disease, diabetes, obesity, and cancer. However, we don’t need to struggle or feel helpless in maintaining optimal blood sugar levels. By following an active lifestyle, implementing healthy dietary changes, sleeping well, reducing stress, and performing high-intensity interval exercises, we can quickly and efficiently control blood sugar levels, maintain better health, and live our lives to the fullest.
Please consult your physician or health professional before commencing any new exercise or lifestyle changes.
