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About one in 10 Americans, or 37 million of us, have been diagnosed with diabetes, according to theU.S. Centers for Disease Control and Prevention (CDC), and 90% to 95% of those people fall under the umbrella of having type 2. (ICYMI, type 2 involves insulin resistance, or having cells that don’t respond normally to the blood sugar-controlling hormone insulin.Type 1occurs when the pancreas ceases or drastically decreases production of insulin.)
Of course, eating more whole grains,fiber, healthy fats, protein andfruits and veggiescan play a huge part in reducing risk of type 2 diabetes-related complications, but that’s not the only feature to focus on. Your stress levels, sleep quality and fitness can move the needle, too. That latter topic is the focus of one recent study that sheds even more light on how and when to sweat for blood sugar success.
According to research published in the June 2023 edition ofThe American Journal of Medicine,a combination of heart rate-boosting cardio and strength training performed in the afternoon or evening after a meal is best for individuals with type 2 diabetes.
Ahead, learn more about how the scientists came to this conclusion, then snag workout plans to make this recommendation a reality.
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What This Type 2 Diabetes Study Found
“The challenge with this is that most, if not all, people know exercise is good for them but they don’t know the best approach,” study authorSteven Malin, an associate professor in the Department of Kinesiology and Health at the Rutgers School of Arts and Sciences, tellsRutgers Today.
So to help medical pros have moreaccurate and specific health guidanceto offer their patients, Malin and his team of researchers analyzed dozens of previous studies to summarize the best time and types of fitness to positively impact blood sugar levels among those with type 2 diabetes. In other words, they dove into the current database of scientific knowledge to try to pinpoint the exercise Rx to help combathigh blood sugar.
We’ll cut to the chase and answer that last question first. Nope, echoing the findings of a December 2021 study about howphysical fitness (rather than weight) is key to reducing health risks, you need not lose weight to see the benefits from exercise if you have type 2 diabetes.
“That is because exercise can lower body fat and increase muscle mass,” Malin explains.
In terms of how and when, the study reports that these are the features of the best workout plan for those with type 2:
“In short, any movement is good and more is generally better,” Malin summarizes in the study recap. “The combination of aerobic exercise and weightlifting is likely better than either alone. Exercise in the afternoon might work better than exercise in the morning for glucose control, and exercise after a meal may help slightly more than before a meal.”
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The Bottom Line
A new study says that a combo of cardio and strength training, ideally in the afternoon or early evening and after a meal, plus mini movement breaks, are ideal to aid in blood sugar stability. This blend aligns with theWHO’s exercise recommendationsfor all of us, so whether you have type 2 diabetes or are trying to reduce your risk for developing it, these strategies are a wise move.
Unsure of exactly how to start? No sweat. Try ourwalking planto lower blood sugar to check the aerobic box, then pepper in ourbest strength training exercisesfor people with diabetes. And if your schedule and space allows, walk for2 minutesafter each meal and snack (bonus points if you make it awalking meditation!) to lower your blood sugar.
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