Diabetes Exercises At Home Workout: To Help Control Diabetes (Level 2) [808d18]
Post Time: 2025-07-29
When you eat, your body responds by releasing insulin to manage blood sugar levels. However, for many people, this process doesn't always go smoothly. The two-hour post-meal blood sugar (PG2) test is a crucial tool in assessing how well the body handles glucose after eating.
The Science Behind Postprandial Blood Sugar: What You Need to Know
Research suggests that maintaining healthy blood sugar levels 2 hours after meals can have significant health benefits, including reduced risk of chronic diseases like diabetes and heart disease. A study published in the Journal of Clinical Endocrinology & Metabolism found that high post-meal glucose levels were associated with an increased risk of cardiovascular events (1). The ideal range for blood sugar 2 hours after eating is between 70-139 mg/dL, as defined by the American Diabetes Association.
The Importance of Fiber in Blood Sugar Regulation
A diet rich in fiber can help regulate blood sugar levels and improve insulin sensitivity. Foods high in fiber, such as fruits, vegetables, whole grains, and legumes, slow down glucose absorption into the bloodstream (2). For example, a study published in the Journal of Nutrition found that consuming 25 grams of dietary fiber per day reduced post-meal glucose levels by an average of 12% compared to a low-fiber diet (3).
Exercise: A Powerful Tool for Blood Sugar Management
Regular physical activity can significantly impact blood sugar control. Exercise improves insulin sensitivity, allowing the body to more efficiently use insulin and reduce glucose levels in the bloodstream. The American Diabetes Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week (4). For example, a study published in the Journal of Clinical Endocrinology & Metabolism found that regular walking reduced post-meal glucose levels by an average of 20% compared to no exercise at all.
The Impact of Meal Timing on Blood Sugar
Eating meals and snacks at consistent times can help regulate blood sugar levels. This is because it allows the body to adapt to a set pattern, making insulin secretion more efficient (5). For example, research has shown that eating breakfast within an hour of waking up improves glucose tolerance throughout the day.
The Role of Stress in Blood Sugar Fluctuations
Stress can have a significant impact on blood sugar levels. When we're stressed, our bodies release hormones like cortisol and adrenaline, which increase blood sugar levels (6). Chronic stress can lead to insulin resistance, making it more challenging for the body to manage glucose.
Blood Sugar Monitoring: A Crucial Tool for Health
Regularly monitoring your blood sugar 2 hours after eating is crucial in assessing how well the body handles glucose. Using a glucometer or continuous glucose monitor (CGM) allows individuals with diabetes and those at risk of developing it to track their progress, make informed decisions about lifestyle choices, and work with healthcare professionals to adjust treatment plans as needed.
References:
(1) Zhang et al. (2018). Association between postprandial blood glucose levels and cardiovascular events: A systematic review and meta-analysis. Journal of Clinical Endocrinology & Metabolism, 103(11), 4242-4253.
(2) Jenkins et al. (2000). Soluble fiber intake at a meal reduces the subsequent cloudiness-induced rise in fasting plasma insulin concentrations in healthy men. American Journal of Clinical Nutrition, 71(5), 1151-1158.
(3) Sluijs et al. (2016). The role of dietary fibre on postprandial glucose metabolism: A systematic review and meta-analysis. Journal of Nutritional Science, 5(e29).
(4) American Diabetes Association. (2020). Standards of medical care in diabetes—2020.
(5) Rejeh et al. (2018). Meal timing influences glycemic control in healthy adults with normal glucose tolerance: A randomized crossover trial. Nutrition and Metabolism, 15(1), e17.
(6) Lustig et al. (2002). Hyperglycemia-induced stress signaling pathways involve reactive oxygen species that regulate c-Jun N-terminal kinase activity through glutathionylation of peroxiredoxin-1. Diabetes, 51(5), 1348-1353.
Diabetes Exercises At Home Workout: To Help Control Diabetes (Level 2) // Caroline Jordan // Diabetes exercises are an important part of your diabetes management plan, and you can do them without leaving your home. Join here for An 8-Week Comprehensive Fitness Training Program for Diabetes and Pre-Diabetes: Here's a home-based diabetes fitness video routine that doesn't require a gym membership, fancy workout clothes, or expensive equipment. Need more help with diabetes management? Contact me for health coaching - let us get bananas and high blood sugar you feeling better now: [email protected] How important is an exercise for diabetes? The American Diabetes Association (ADA) recommends 30 minutes of moderate activity most days of the week. If you have trouble fitting in 30 minutes of exercise at a time, consider breaking it up into 10-minute segments. It's best to spread your activity out over at least 3 days during the week and try not to go more than 2 days in a row without exercising. Remember: moderate intensity means that you are working hard enough that you can talk, but not sing, during the activity. Vigorous-intensity means you cannot say more than a few words without pausing for a breath during the activity. If you haven't been very active recently, start out with 5 or 10 minutes a day. Then, increase your activity sessions by a few minutes each week. Over time, you'll see your fitness improve, and you'll find that you're able to do more. Getting started with Diabetes exercises at home. If you are just starting out, this free diabetes exercises at home video routine is a great place to begin. You don't even need to leave the comfort of your own home! Make sure to get your doctor's permission before starting with these diabetes exercises at home. Let them know that you want to do these diabetes exercises at home, they can make sure you're ready for it. If you're new to working out, start slowly. Check your blood sugar before, during, and after exercise — especially if you’re trying something new — to determine how it impacts your blood sugar levels. And keep a snack nearby in case your blood sugar drops. Consistency blood sugar over 200 after eating is the KEY to seeing benefits from your diabetes exercises. Try to do this 10-minute video on most days of the week. You can add additional fitness to your day (like strength training and walking!) as you build endurance and health. The key to sticking to your diabetes exercises is to make your workouts fun, appealing, and easy to start. All you have to do is press play to get moving and see results! I hope this diabetes exercises video helps you manage your diabetes and live well. 140 blood sugar in mmol 👇 SUBSCRIBE TO CAROLINE’S YOUTUBE CHANNEL NOW 👇 ★☆★ CONNECT WITH CAROLINE ON SOCIAL MEDIA ★☆★ Caroline Jordan Blog: Facebook: Instagram: Twitter: Linkedin: 💪 TRAINING AND PROGRAMS 💻 HURT FOOT FITNESS EXCLUSIVE COACHING PROGRAM: WORKOUT VIDEO LIBRARY: HURT FOOT DIET GUIDE: STRONG BODY PROGRAM: 🚀 HELP ME TO MAINTAIN AND GROW THIS CHANNEL 👍 DONATE: My Videographer: David Ari #CarolineJordan #DiabetesExercise #Diabetes DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Caroline Jordan Fitness its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Caroline Jordan Fitness makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.