One Exercise Session Lowers BLOOD SUGAR In DIABETES: Does INTENSITY Matter? [bf57e3]
Post Time: 2025-07-29
Maintaining a healthy blood sugar range is crucial for optimal health, and understanding what constitutes ideal levels can help you make informed lifestyle choices. The American Diabetes Association (ADA) recommends that the following ranges be achieved at different times of day:
- Fasting glucose: Less than 100 mg/dL
- Postprandial glucose (after eating): Less than 140 mg/dL
Failing to achieve these levels can lead to serious health complications, including diabetes and cardiovascular disease.
Understanding Blood Sugar Fluctuations and Their Consequences
Blood sugar fluctuations occur when the body produces too much or too little insulin. High blood sugar spikes can damage organs such as the kidneys, eyes, and nerves over time. Conversely, low blood sugar levels (hypoglycemia) can cause dizziness, confusion, and even loss of consciousness.
The Importance of Monitoring Blood Sugar for Optimal Health
Monitoring your blood sugar range is essential to understand how different factors impact your health. You can use a glucometer or continuous glucose monitor (CGM) to track levels throughout the day. Understanding these fluctuations will enable you to make informed decisions about diet, exercise, and lifestyle choices.
Maintaining a Healthy Blood Sugar Range Through Lifestyle Choices
A healthy blood sugar range is achievable through regular physical activity, stress management techniques like yoga or meditation, and balanced eating habits that include plenty of fruits, vegetables, whole grains, lean proteins. Managing stress levels can also help regulate blood sugar levels.
Stress affects the body's ability to produce insulin effectively leading to higher BG numbers Managing Blood Sugar During Pregnancy: Special Considerations
During pregnancy women should be tested for gestational diabetes every trimester and in some cases even before that The Impact of Stress on Blood Glucose Levels**
Exercise as a Tool to Maintain a Healthy Blood Sugar Range
Regular physical activity can improve insulin sensitivity, helping the body use glucose more effectively. Aerobic exercises like brisk walking or cycling have been shown to lower blood sugar levels after meals.
Achieving and Sustaining a Stable Blood Sugar Range: The Role of Fiber-Rich Foods
Fiber-rich foods help slow down digestion of carbs allowing less rapid BG spikes
Learn about how one exercise session improves glycemic control (lowers blood sugar) in diabetes, and what intensity helps improve insulin resistance and diabetes management. Dr. Elise Brown discusses current research examining how strength training, cardio, and HIIT workouts compare when lowering blood sugar. Don't miss out on the chance to get your own Diabetes Resistance t-shirt and subscribe for exclusive discounts and free snack bars from House of Macadamias! Merchandise to help support the channel: 15% OFF, FREE SNACK BARS, FREE SHIPPING from House of Macadamias: What I use: Dumbbells (different brand, similar style): Adjustable dumbbells: Resistance bands with door anchor (different brand, similar style): Mini bands: Door anchor only: Wall anchor: Round yoga mat (different brand, similar style): Connect with me: Timecodes: 0:00 - Introduction 0:36 - Molecular signaling pathway 1:05 - Proximal insulin signaling 1:45 - Exercise intensity for improved insulin signaling 2:04 - Talk test for exercise intensity 2:49 - Adipose tissue function (release adiponectin) 3:13 - Exercise intensity for increased adiponectin 4:20 - AMPK (AMP-activated protein kinase) 4:51 - Exercise intensity for AMPK 5:23 - Best type of exercise for lowering blood sugar Sources used: 1. Röhling, M., Herder, C., Stemper, T., & Müssig, K. (2016). Influence of acute and chronic exercise on glucose uptake. Journal of diabetes research, 2016. 2. 103 blood sugar in morning Nguyen TMD. Adiponectin: Role in Physiology and Pathophysiology. Int J Prev Med. 2020 Sep 3;11:136. 3. Fatouros IG, Tournis S, Leontsini D, Jamurtas AZ, Sxina M, Thomakos P, Manousaki M, Douroudos I, Taxildaris K, Mitrakou A. Leptin and adiponectin responses in overweight inactive elderly following resistance training and detraining are intensity related. J Clin Endocrinol Metab. 2005 Nov;90(11):5970-7. 4. Fatouros IG, Chatzinikolaou A, Tournis S, Nikolaidis MG, Jamurtas AZ, Douroudos II, Papassotiriou I, Thomakos PM, Taxildaris K, Mastorakos G, Mitrakou A. Intensity of resistance exercise determines adipokine and resting energy expenditure responses in overweight elderly individuals. Diabetes Care. 2009 Dec;32(12):2161-7. 5. Jürimäe J, Hofmann P, Jürimäe T, Mäestu J, Purge P, Wonisch M, Pokan R, von Duvillard SP. Plasma adiponectin response to sculling exercise at individual anaerobic threshold in college level male rowers. Int J Sports Med. 2006 Apr;27(4):272-7. 6. Punyadeera C, Zorenc AH, Koopman R, McAinch AJ, Smit E, Manders R, Keizer HA, Cameron-Smith D, van Loon LJ. The effects of exercise and adipose tissue lipolysis on plasma adiponectin concentration and adiponectin receptor expression in human skeletal muscle. Eur J Endocrinol. 2005 Mar;152(3):427-36. 7. Egan B, Carson BP, Garcia-Roves PM, Chibalin AV, Sarsfield FM, Barron N, McCaffrey N, Moyna NM, Zierath JR, O'Gorman DJ. Exercise intensity-dependent regulation of peroxisome proliferator-activated receptor coactivator-1 mRNA abundance is associated with differential activation of upstream signalling kinases in human skeletal muscle. J Physiol. 2010 May 15;588(Pt 10):1779-90. doi: 10.1113/jphysiol.2010.188011. Epub 2010 Mar 22. 8. Gibala MJ, McGee SL, Garnham AP, Howlett KF, Snow RJ, Hargreaves M. Brief intense interval exercise activates AMPK and p38 MAPK signaling and increases the expression of PGC-1alpha in human skeletal muscle. J Appl Physiol (1985). 2009 Mar;106(3):929-34. doi: 10.1152/japplphysiol.90880.2008. Epub 2008 Dec 26. PMID: 19112161. 9. Colberg SR, Sigal RJ, Yardley JE, Riddell MC, Dunstan DW, Dempsey PC, Horton ES, Castorino K, Tate DF. Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association. Diabetes Care. 2016 Nov;39(11):2065-2079. doi: 10.2337/dc16-1728. PMID: 27926890; PMCID: PMC6908414. 10. Deshmukh A, Coffey VG, Zhong Z, Chibalin AV, Hawley JA, Zierath JR. Exercise-induced phosphorylation of blood sugar diabetes watch the novel Akt substrates AS160 and filamin A in human skeletal muscle. Diabetes. 2006 Jun;55(6):1776-82. doi: 10.2337/db05-1419. PMID: 16731842. Images: Rat cartoon was AI generated by chatgpt. CC. adipose tissue. OpenStax College, CC BY normal blood sugar levels mmol 3.0 via Wikimedia Commons Disclaimer: Please see the link for our disclaimer policy for all of our videos on The Diabetes Resistance YouTube channel: #thediabetesresistance #elisebrown #diabetes #prediabetes #type2diabetes #exercisescience #highintensitytraining #musclestrength #insulinresistance