Sedentary lifestyle is spreading across the globe. Workplace routine, unavailability of exercise places, high screen time, and luxury lifestyle has contributed to increased sedentary time. Sedentary lifestyle increases the likelihood of high levels of glucose in blood in both healthy adults and diabetic patients.
Can Exercise Effects Blood Glucose?
Exercise and physical activity are major contributors to improve health, to prevent and manage diabetes and to promote weight loss. Blood glucose is reduced by the following mechanisms.
- Exercise increases insulin sensitivity, so uptake of glucose by the muscle cells increases during and after activity.
- Contraction of muscles increase uptake of glucose by cells and use it for energy whether insulin is available or not.
Exercise has an immediate effect on the body. Firstly, oxygen demand increases as a result of an increase in cardiac output. Secondly, increase in respiration and blood flow to the muscles occurs. Initially, muscle glycogen stores are utilized as a source of energy until the liver releases stored glycogen into the bloodstream. After ∼ 20–30 minutes of exercise, muscles begin to use stored fat (free fatty acids) as a source of energy. Hormonal changes also occur in response to exercise, insulin secretion is reduced, and counter regulatory hormone levels increase, signaling the liver to produce glucose.
Exercise increases insulin sensitivity and uptake of glucose by the muscles, thus lowering blood glucose
Does Leg Fidgeting Control Blood Glucose?
Sitting reduces metabolic demand and reduces blood flow to lower limbs. Postprandial (after having a meal) blood glucose increases during inactive sitting in healthy lean individuals and people with overweight or obesity, with and without type-2-diabetes. However, interrupting prolonged sitting with simple resistance training or walking improves postprandial glycemic response because of increasing metabolic demand.
Leg fidgeting using under-the desk devices increase metabolic demand and increases blood flow to the moving limbs, therefore, leg fidgeting during sitting might improve postprandial glycemic response. Studies have demonstrated that leg fidgeting can increase energy expenditure above rest by ~20–30%, and oxygen consumption also increases by ~20% due to leg fidgeting while sitting, despite the movement involving only a small amount of muscle mass. Thus leg fidgeting while seated increased energy expenditure and lowers postprandial glucose and insulin.
Control of Blood Glucose with Resistance Training
Resistance or strength training increases muscle fitness, which includes both muscle strength and endurance. Muscle strength is the ability of the muscle to exert force whereas muscle endurance is the ability of the muscle to continue to perform without fatigue. Resistance training can improve musculoskeletal health, maintain independence in performing daily activities, and reduce the possibility of injury.
Resistance training increases lean muscle mass and prevent or limit the loss of lean body mass in individuals who lose weight, and resistance training can also improve bone mineral density, leading to the prevention of osteoporosis. Muscles and adipose cells are main tissues in the body that are sensitive to insulin. By increasing the quantity and insulin sensitivity of skeletal muscles with resistance exercise, most individuals can better manage blood glucose levels and body weight. Resistance training can also improve glycemic control, decreases insulin resistance, and increases muscular strength in adults with type 2 diabetes.
Resistance training increases lean muscle, improves bone mineral density, and improves glycemic control.
Resistance training includes exercises performed using weights, weight machines, resistance bands, or one’s own body weight as resistance.
- Bench press
- Triceps extension
- Biceps curl
- Leg curls
- Leg extension
- Leg press
- Shoulder press
- Abdominal crunches
- Seated row
Effect of High Intensity Interval Training (HIIT) on Blood Glucose
High Intensity Interval Training (HIIT) incorporates several rounds that alternate between several minutes of high intensity workout to significantly increase the heart rate to at least 80% of one’s maximum heart rate, followed by short periods of lower intensity workout or rest.
You can estimate your maximum heart rate based on your age. To estimate your maximum age-related heart rate, subtract your age from 220. For example, for a 40-year-old person, the estimated maximum age-related heart rate would be calculated as 220 – 40 years = 180 beats per minute (bpm).
It is important to note that the intensity of the intervals is relative to participants’ level of fitness or tolerance. HIIT for an inactive older patient with type-2 diabetes might involve simply picking up the pace of walking for 30–60 seconds every few minutes during exercise, whereas an active patient who is already regularly exercising might need stringent workout to achieve the correct intensity.
Combining HIIT with intermittent fasting and healthy and nutritious eating habits may reduce blood glucose and overall fitness.
Some examples of HIIT include:
- Using stationary bike, warm up with easy pedaling then fast pedaling for 30 seconds followed by easy pedaling for 3 – 5 minute. Repeat the pattern of fast and easy pedaling for 15–30 minutes.
- Jogging to warm up then sprinting for 15 seconds followed by walking or jogging at a slow pace for 1–2 minutes. Repeat the pattern of sprinting and walking or jogging for 10–20 minutes.
- Squat jumping for 30–90 seconds then walk for 30–90 seconds. Repeat this pattern for 10–20 minutes.
See Also: How to Control Blood Sugar Spikes
Source
[1] Pettit-Mee RJ, Ready ST, Padilla J, Kanaley JA. Leg Fidgeting During Prolonged Sitting Improves Postprandial Glycemic Control in People with Obesity. Obesity (Silver Spring). 2021 Jul;29(7):1146-1154. https://doi.org/10.1002/oby.23173
[2] Park JH, Moon JH, Kim HJ, Kong MH, Oh YH. Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks. Korean J Fam Med. 2020 Nov;41(6):365-373. doi: 10.4082/kjfm.20.0165. Epub 2020 Nov 19. PMID: 33242381; PMCID: PMC7700832.
[3] Mousa Khalafi, Ali A. Ravasi, Abbas Malandish, Sara K. Rosenkranz, The impact of high-intensity interval training on postprandial glucose and insulin: A systematic review and meta-analysis, Diabetes Research and Clinical Practice, Volume 186, 2022, 109815, ISSN 0168-8227, https://doi.org/10.1016/j.diabres.2022.109815.
[4] Soheir S. RezkAllah, Mary K. Takla; Effects of Different Dosages of Interval Training on Glycemic Control in People With Prediabetes: A Randomized Controlled Trial. Diabetes Spectr 1 May 2019; 32 (2): 125–131. https://doi.org/10.2337/ds18-0024
[5] Marni J. Armstrong, Sheri R. Colberg, Ronald J. Sigal; Moving Beyond Cardio: The Value of Resistance Training, Balance Training, and Other Forms of Exercise in the Management of Diabetes. Diabetes Spectr 1 February 2015; 28 (1): 14–23. https://doi.org/10.2337/diaspect.28.1.14
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