The Diabetes Australia organisation defines diabetes as a metabolic condition marked by elevated blood sugar levels. It can occur due to the body’s inability to produce insulin or its ineffective use of this hormone. Over time, this can lead to damage to the heart, blood vessels, eyes, kidneys, and nerves.
Globally, there has been a sharp increase in the number of people diagnosed with diabetes over the past three decades, with the total figure rising to 422 million. In Australia, the number of Australians living with diabetes has increased by an estimated 220% since 2000. In the decade from 2013 to 2023, the total rose by 32% from an estimated 1.1 million to 1.5 million people, or 5.6% of the total population. This statistic does not reflect people who are living with undiagnosed type-2 diabetes, a condition where the pancreas does not produce enough insulin, and results in the body’s cells responding poorly to the hormone and taking in less sugar.
Within a recent 12-month period alone, some 113,907 people with diabetes registered with the National Diabetes Services Scheme (NDSS), a statistic equivalent to 312 new people registering per day. This number is deemed significant and requires urgent action to mitigate the impact of the health condition on the lives of many people and the country’s health system.
Reduce glucose levels through exercise and physical activity
Managing blood sugar levels is crucial for overall health, especially for those with diabetes or prediabetes. The latter is a condition when you have a higher-than-normal level of blood sugar although not high enough to be considered type 2 diabetes. Whilst taking fast-acting insulin is considered the quickest route, there are natural ways to reduce blood sugar levels. These include managing stress, increasing water intake, and getting enough sleep. Exercising and physical activity are at the top of the list and it’s not surprising why. These are the two effective ways to increase insulin sensitivity, so your muscles are better able to use any available glucose.
In this post, we will explore five highly recommended activities to help you achieve and maintain optimal glucose levels.
1. Walking
Walking is a simple yet highly effective way to lower blood sugar. This low-impact exercise helps the muscles use glucose more efficiently, reducing blood sugar levels. A brisk 30-minute walk can significantly impact how your body manages glucose.
What are the benefits of walking:
- Improves insulin sensitivity
- Aids in weight management
- Reduces stress levels
Tips on how to start a walking regimen:
- Wear comfortable, well-fitting footwear and loose clothing that helps wick away perspiration
- Begin with short walks of 10-15 minutes and gradually increase the duration.
- Aim for a brisk pace where you can talk but not sing.
- If you can, enlist the help of a walking buddy to help sustain the regimen.
- Use an app on your smartphone to track the number of steps you take and record in a journal to monitor your progress.
How soon can I expect to see results:
Regular walking can show noticeable improvements in blood sugar levels within a few weeks. Consistency is key to achieving lasting benefits.
2. Cycling
Cycling is another excellent activity to help reduce glucose levels through exercise. Whether you prefer outdoor biking or riding a stationary bike, this activity engages large muscle groups and improves cardiovascular health.
What are the benefits of cycling:
- Enhances cardiovascular fitness
- Builds muscle strength and endurance
- Burns calories, aiding in weight management
How to start your cycling regimen:
- Wear proper footwear and clothing.
- Begin with 20-30 minutes of cycling at a moderate pace.
- Gradually increase the intensity and duration as your fitness improves.
How soon can I expect to see results:
You can expect to see improvements in blood sugar levels after a few weeks of regular cycling. Combining cycling with a balanced diet can further enhance these benefits.
3. Strength Training
Strength training, including weightlifting and resistance exercises, is highly effective in lowering blood sugar. Building muscle mass increases your body’s ability to use glucose, which helps maintain stable blood sugar levels. You can use body weight, free weights, machines, or exercise bands as resistance.
What are the benefits of strength training:
- Increases muscle mass and strength
- Improves insulin sensitivity
- Boosts metabolism
How to start your strength training regimen:
- Wear the proper footwear and attire that allows you to move freely.
- Begin with light weights or resistance bands.
- Focus on the major muscle groups, such as legs, back, and arms.
- Perform strength training exercises 2-3 times a week.
- Add resistance incrementally as you get stronger.
How soon can I expect to see results:
With regular strength training, you may notice a reduction in blood sugar levels within a month. Consistency and progressive overload are essential for continued progress.
4. Yoga
Yoga is a gentle, low-impact exercise that can help lower blood sugar levels by reducing stress and improving overall body function. Certain yoga poses stimulate the pancreas, enhancing insulin production and regulation.
What are the benefits of yoga:
- Reduces stress and anxiety
- Improves strength, flexibility, and balance
- Enhances overall wellbeing
How to start your yoga regimen:
- Join a beginner yoga class or follow online tutorials.
- Wear loose, comfortable clothing that allows you to move without restrictions.
- Practice yoga for at least 20-30 minutes, 3-4 times a week.
How soon can I expect to see results:
Regular yoga practice can lead to improved blood sugar control within a few weeks. The calming effects of yoga also contribute to better overall health and stress management.
5. Swimming & Aquatic-based Exercises
Swimming and water-based exercises provide excellent full-body workouts that can help lower blood sugar levels. These low-impact exercises are gentle on the joints whilst providing excellent cardiovascular and muscular benefits. Water-based exercises are also suited to people with balance challenges.
What are the benefits of swimming and aquatic-based exercises:
- Enhances cardiovascular health
- Builds muscle strength and endurance
- Burns calories, aiding in weight management
How to start your aquatic-based regimen:
- Start with 20-30 minutes of swimming or water-based exercise at a comfortable pace.
- Gradually increase the duration and intensity of your swims or aquatic exercise.
- Enlist the help of an accredited swimming professional or Exercise Physiologist to help support you.
How soon can I expect to see results:
With regular swimming sessions, you can expect to see improvements in blood sugar levels within a few weeks. Combining swimming with a healthy diet will further enhance these benefits.
The physical activity guidelines for Australian adults aged 18-64 years old call for at least 2 ½ to 5 hours of moderate-intensity exercise weekly, or 1 ¼ to 2 ½ hours of vigorous-intensity exercise per week. Remember to start slowly and ease into your exercise routine to avoid injuries and excessive soreness. It is always prudent to consult with an Exercise Physiologist before you begin your exercise program.
Why it’s best to combine exercise with a healthy diet
To maximise the benefits of these activities, it’s essential to combine them with a healthy and balanced diet. Understanding how long it takes to lower blood sugar with diet and exercise is crucial. Generally, consistent exercise and a healthy diet can show significant improvements in blood sugar levels within 2-3 months. Contrary to some beliefs, healthy eating for people living with diabetes is no different than for everyone else and does not require a specialised diet.
Here are 10 key dietary tips:
1/ Pick healthy carbohydrate sources such as whole grains, veggies, fruits
2/ Consume less sodium
3/ Reduce your intake of processed meat and eat more lean protein
4/ Eat more fruits and veggies
5/ Lessen your consumption of saturated fat
6/ Limit your intake of sugar
7/ Focus on whole, unprocessed foods
8/ Moderate your alcohol intake
9/ Cut down on snacking and choose fruits, yoghurts, and nuts over chips and crisps
10/ Take a pass on so-called “diabetic foods,” ignore the marketing hype and settle for real foods
How does exercise lower blood sugar?
Understanding how exercise lowers blood sugar involves knowing that physical activity increases insulin sensitivity, allowing cells to use glucose more effectively. During exercise, your muscles contract, enabling cells to take up glucose and use it for energy, thus lowering blood sugar levels.
Incorporating any of these five activities into your routine can help you naturally lower blood sugar levels and improve overall health. Whether you choose walking, cycling, strength training, yoga, or swimming, consistency is key. Remember to combine these activities with a balanced diet for the best results. By staying active and mindful of your diet, you can effectively manage your blood sugar levels and enhance your quality of life.
Let our Exercise Experts at Healthstin support you
By focusing on these activities and understanding how they impact your blood sugar levels, you can take proactive steps towards better health. Remember to start slowly, listen to your body, and consult with a healthcare provider before beginning any exercise regimen.
Enlisting the expertise of healthcare professionals such as our Exercise Physiologists and Physiotherapists at Healthstin can help you get started on the right track especially if you have underlying health conditions such as diabetes or have been sedentary for a long while.
For older adults who want the fun of joining a group exercise class, Healthstin holds regular strength training (Strong and Steady) and aquatic-based (Ageless Aquatics) exercise classes under our Staying Active program.
Just call 1300 090 931 or click this link for more info or to book an appointment.
