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Blog author, Solai Buchanan is an experienced Registered Dietitian and Certified Diabetes Educator with an MS from Columbia Teachers College. She specializes in treating heart disease, diabetes, hypertension, high cholesterol, polycystic ovarian syndrome,and other chronic diseases. She is a provider at a full-service cardiology practice accepting most insurance and staffed with a primary care MD, pediatrician, and cardiologist. Call: 718.894.7907. NYCC is lead by Interventional Cardiologist Sanjeev Palta, MD, FSCAI, FACC. He trained at Cornell-Columbia Presbyterian Hospital and the State University Hospital of Brooklyn. He currently is an Attending Cardiologist at New York Methodist Hospital and Maimonides Medical Center. He is also an Assistant Clinical Professor in the Department of Medicine at Mount Sinai Medical Center. Having performed over 2000 invasive cardiac procedures Dr. Palta’s patients know they are in trusted hands.

Wednesday, May 28, 2014

SHORT INTENSE EXERCISE BEFORE MEALS CONTROLS BLOOD SUGAR BETTER THAN EXERCISING MODERATELY ONCE PER DAY

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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