Almost everyone knows the importance of exercise. Exercising helps regulate blood sugar levels, which aids in preventing and managing diabetes, and reduces the risk of dangerous cardiovascular diseases. It can also help with weight loss. However, to maximize the benefits of exercise, walking at a casual pace is not enough. The intensity needs to be increased. What kind of exercise is good?

 

Increasing exercise intensity improved blood sugar control... Also improved hypertension, hyperlipidemia, and obesity

 

The blood sugar control effect of exercise is more pronounced in patients with type 2 diabetes than in those with type 1 diabetes. In patients with type 2 diabetes, consistent aerobic and strength training can improve blood sugar regulation. Currently active patients can better control their blood sugar by increasing exercise intensity, which improves physical fitness (Data from the Korea Disease Control and Prevention Agency).

Regular exercise improves risk factors for cardiovascular disease such as hypertension, hyperlipidemia (dyslipidemia), and obesity. It lowers total cholesterol, triglycerides, and LDL cholesterol, and increases 'good' cholesterol (HDL). HDL helps transport and remove debris stuck in blood vessels to the liver. Ultimately, this can reduce the occurrence of cardiovascular diseases such as heart disease (angina, myocardial infarction) and stroke (ischemic stroke, cerebral hemorrhage).

 

The effects of aerobic exercise last for 24 to 72 hours... It is important not to rest for more than two days.

 

For the prevention and management of diabetes, it is recommended to engage in moderate-intensity aerobic exercise (able to converse with others) for at least 30 minutes a day, totaling at least 150 minutes per week. If daily exercise is difficult, you can increase the duration of each session. However, you should exercise at least three days a week. The effects of aerobic exercise on insulin sensitivity last for 24 to 72 hours, so it is important not to skip more than two consecutive days of exercise.

 

Alternating between walking and running... maximum exercise benefits, belly fat decreased

 

If walking becomes less effective, try high intensity interval training (HIIT). This involves alternating between high-intensity exercise and low-intensity exercise or rest. For example, alternating between walking and running. This exercise method burns a lot of energy in a short period of time and provides maximum exercise benefits. It also helps maintain muscle mass while reducing abdominal and visceral fat. Additionally, it improves cholesterol levels and insulin sensitivity, which benefits cardiovascular health. Even patients with diabetes who have been exercising regularly or have sufficient physical strength may find high intensity interval training helpful.

However, if a person who usually does not exercise regularly suddenly starts high-intensity interval training, it may actually increase the risk of cardiovascular disease, so caution is needed. In the case of patients with type 2 diabetes, moderate-intensity aerobic exercise of more than 150 minutes per week cannot be replaced with high-intensity interval training.

Combining aerobic and strength training... greater effects on blood sugar control and weight loss

 

Strength training involves exercises that use dumbbells, weight equipment, resistance bands, and other tools to develop muscle strength and endurance, thereby increasing muscle mass. Combining aerobic exercise with strength training has a greater effect on blood sugar control, so for diabetic patients, it is recommended to perform strength exercises 2 to 3 times a week if there are no particular issues (according to the Korea Disease Control and Prevention Agency). After exercise, muscles, ligaments, and joints need time to rest and recover, and muscles need time to strengthen. When performing strength exercises, it is best to exhale during pulling motions toward the body and inhale during pushing motions away from the body. Be careful not to hold your breath when you are not accustomed to the exercises.

 

Minimize sitting time... controlling food intake + exercise is the answer

 

If you dislike exercise, taking a short walk or simply moving your body every 30 minutes can help control blood sugar levels. Even for type 2 diabetes patients with low activity levels, it is beneficial to avoid sitting for long periods and to move their bodies in this way. Standing up frequently and moving your arms and legs can reduce the risk of colon cancer, especially rectal cancer, which may require anal removal. Even when exercising, overeating is not advisable. Continuous intake of high-calorie, high-fat, and high-carbohydrate foods makes it difficult for the average person to lose weight through exercise alone. The key is a combination of diet control and exercise.

 

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Walking and strength training together

It is said that you can strengthen your immunity.

 

I'm confident in my skills, but

Strength training is really difficult.