Physical
activity of any kind is known to lower and regulate blood sugar levels, because,
unlike resting muscles that must respond to insulin in order to take up sugar
from the bloodstream, contracting muscles take up glucose to fuel their efforts
without the action of insulin. But is it
better for blood sugar regulation to exercise in one long bout or to break up
the activity throughout the day? A recent small study found that multiple,
brief bouts of exercise which include high intensity intervals control blood
sugar better than a single long moderate workout.
In this new
study nine adult men and women with pre-diabetes were evaluated for 24 hours
after completing each of three different exercise treatments. On one occasion participants walked on a
treadmill at a moderate pace for 30 minutes, finishing half an hour before
dinner. On another day volunteers broke their workouts into 12 minute segments
before breakfast, lunch and dinner. During the 12 minute workouts, participants
alternated between walking as fast as they could for one minute with walking
slowly for one minute. In the final session, participants again
completed three walking intervals, but these were interspersed with a minute of
high-intensity, upper-body resistance training using stretchy bands.
Researchers
found that after the 30-minute walk, while subjects after dinner blood sugar
was lower than when they had not exercised, their blood sugar after meals on
the following days was no different than if they had not exercised. However, when participants completed the
triple workout days, their post-meal blood sugar levels the next day were lower
than baseline.
Breaking up exercise
into multiple short intense sessions throughout the day appears to also be more
effective for controlling blood pressure.
For example, a 2012 study of hypertensive participants found they
achieved better blood pressure control if they completed three 10-minute walks
rather than one 30-minute stroll. Moreover,
the amount of continuous sedentary time one spends has been found to be a risk
factor for chronic disease regardless of physical activity, so to the extent
that short bouts of exercise break up sedentary time, they are advantageous.
What to do: Of course always check with you doctor before
starting an exercise routine. But,
health permitting, all physical activity, whether long or short duration,
moderate or high intensity is good for us.
And, this study points out that
exercising in small bursts throughout the day is an effective fitness
strategy. So, even if you cannot devote
a block of time to exercise, short bouts can make a meaningful difference. Exercising near meals with short intervals of
high intensity is especially effective in improving blood sugar. If your Doctor feels you are healthy enough
for vigorous activity, exert yourself to the point that the exercise feels like
about an eight or so on a scale of one to 10. Maintain that level of exertion
for a minute; slow down for a minute; and repeat several times. Stairs or standing knee/leg lifts are good ways
to get intense activity in when on the go.
If that level of intensity is not appropriate for you, moderate short
segments of activity are also helpful.
Adapted from articles available at:
Source:
Francois ME, Baldi JC, Manning PJ et al. ‘Exercise snacks’ before meals: a novel strategy to improve glycaemic
control in individuals with insulin resistance. Diabetologia,
2014; DOI: 10.1007/s00125-014-3244-6
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