Move Your Way to Better Blood Sugars
November is National Diabetes Month! In past blog posts, I’ve discussed what diabetes is and the best ways to prevent or manage it. Getting to a healthy weight alone can improve blood sugar levels; this can be achieved by making healthy food choices, getting enough sleep, managing stress, and increasing activity levels. Today’s post focuses on recommendations for exercise and why physical activity is so important for managing blood sugars if you have diabetes or are at risk of developing it.
Why is physical activity important?
Living an active lifestyle has many benefits, including:
Improved sleep
Improved mood and reduction of anxiety/depression
Increased metabolism
Weight loss or maintenance
Cardiovascular risk reduction
Protection of bones, joints, and muscles
Improved balance
Studies even show that being active after eating may help lower blood sugar levels more quickly than if you are sedentary after eating. The more you move after eating, the more quickly blood sugar levels will drop back to normal levels. This is especially helpful after a high-carb meal.
Recommendations
It is recommended for adults to get at least 150 minutes of moderate-paced activity each week. Split up, this equates to 30 minutes 5 days per week.
Any movement that gets your heart rate up can count as physical activity. Activity trackers are a great way to monitor your heart rate while working out, but they aren’t necessary.
Maximum heart rate
A simple calculation to figure out your maximum heart rate is 220 minus your age in years. For example, a 40-year old’s maximum heart rate is 180 beats per minute (220-40).
Target heart rate
For moderate exercise, it’s recommended to aim between 64-76% of your maximum heart rate. This would mean a 40-year old should aim for a target heart rate between 115-137 beats per minute when exercising.
Finding motivation
Physical activity doesn’t have to be boring or painful. The best advice I can offer you is to find something you enjoy because you’ll be so much more likely to do it and stick with it. You don’t have to go for a run or go to the gym to get exercise (unless this is what you enjoy!). Even things like cleaning the house, mowing the lawn, or grocery shopping at a brisk pace can count towards your active minutes for the week. My top tips for increasing motivation include:
Exercise with a buddy and hold each other accountable
Schedule exercise in your calendar
Start with small goals so you don’t feel overwhelmed
Find something you enjoy
I hope this post inspires you to get moving by doing something you enjoy to improve your blood sugar sugars! What are your favorite ways to be active?
