The new study found that 30 minutes of high-intensity exercise a week -a total exercise time of 75 minutes a week with warm-up and cool-down included -could lower blood sugar levels for 24 hours after exercise, and help prevent post-meal blood sugar spikes in people with type 2 diabetes. The results of the study are published in the December issue of the Journal of Applied Physiology.
Exercise can lower blood sugar levels is well known knowledge to the people. Muscles use glucose as fuel, so any type of activity can bring blood sugar levels down. Exercise also helps the body use insulin more efficiently, which in turn, helps the body use more glucose.
Current recommendations from the American Diabetes Association suggest that people with diabetes should try to get at least 150 minutes of moderate to vigorous exercise each week. That’s about 30 minutes a day, most days of the week.
Dr. Joel Zonszein, director of the Clinical Diabetes Centerat Montefiore Medical Center in New York City, agreed that short bouts of exercise can help the body better use glucose, but that more exercise is better.
If you can only do five to 10 minutes of exercise, that’s better than nothing, but you really start to see the effects of exercise if you can regularly exercise 20 to 30 minutes at least a few times a week. Constant training leads to a steady demand for glucose.