Blood Sugar Levels Lowered by Structured Exercise

Based on a recent study by a team comprised of Brazilian researchers, blood sugar levels can be improved in individuals with type 2 diabetes if they follow a structured workout program which includes both resistance training and aerobic exercise.
This was based on results of 47 random clinical trials. The researchers also concluded that when you exercise for longer stretches of time, it was more effective in lowering blood sugar levels than intensive exercise.
It has been known for a long time that individuals with type 2 diabetes can lower their risk of serious complications as well as improve their condition with exercise. But, up until now, different studies gave inconclusive results as to which form of exercise was more beneficial.
According to Dr. Beatriz Schaan, who is this study’s senior author, individuals that have type 2 diabetes would benefit from engaging in regular exercise “preferentially supervised exercise training.”
According to the study, patients should exercise more than 2.5 hours per week as this would provide the most benefit in lowering blood sugar levels. But, if you find that you won’t be able to perform that amount of exercise each week, even a lesser amount would be beneficial.
These clinical trials were comprised of more than 8,500 volunteers. To determine the effectiveness of exercise, the study used a measurement known as hemoglobin A1C. This measurement is often referred to simply as A1C and looks at blood sugar levels over a period of time.
For this study, it checked average blood sugar levels over a 2 – 3 month timeframe. These test results are always stated as percentages, and typically readings under 6% are considered normal. Levels are typically higher than this in individuals who have diabetes. The American Diabetes Association suggests that diabetics try to get their A1C levels under 7%.
As mentioned before, the study suggests that type 2 diabetics engage in a minimum of 150 minutes of exercise per week. This should consist of resistance training, like weight lifting, as well as aerobic exercise.
According to Dr. Joel Zonstein, who is the director at the clinical diabetes department at Montefiore Hospital in NYC, although they always tell all patients that exercise is important, they really don’t provide any good kind of structure as to what to do.
The research took two groups of type 2 diabetics, and compared the results for those who took part in a structured workout program to those who were simply told to exercise. The people participating in structured exercise took part in individualized planned exercises, all of which were supervised. The second group was simply told that they had to exercise and were told what they needed to do, but they were not supervised or only partially supervised.
The individuals who participated in the structured exercise class, which included strength training and aerobics, were able to lower their A1C .67% more than the control group. Additionally, individuals in the structured exercise group that worked out more than 150 minutes during the week, showed an average reduction in A1C of .89% over the control group.
Conversely, those in the non-structured exercise group averaged a reduction of .43% in A1C versus the control group. When both exercise advice and dietary advice were given to the non-structured group, they lowered their A1C by .58% over the control participants.
The bottom line is that any kind of exercising helps lower blood sugar levels because it improves insulin sensitivity. But, to reduce blood sugar amounts even more, you should follow a regimented aerobic and resistance training exercise program for at least 150 minutes each week.

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