apollo
Online Doctor Consultation & Medicines
  • Login

Diabetes Management

Aerobic or Resistance Exercises: Which One is Ideal to Manage Blood Sugar?

4 min read

By Apollo 24/7, Published on - 25 November 2020, Updated on - 30 August 2023

Aerobic exerciseWhat is interval aerobic training?Resistance trainingWhich exercise is ideal for diabetic people?Conclusion

  • Share this article

  • 0

  • 0 like

Cycling is one of the aerobic exercises recommended for diabetic people.
Exercise plays a crucial role in sustaining a healthy life. For people with diabetes, exercise is important for managing blood glucose and preventing long-term health complications. Physical exercise enables insulin to work more efficiently, resulting in better diabetes management. It also helps to lower cholesterol, reduce blood pressure, improve heart health and sleep, and control body weight.
Aerobic exercise and resistance training are proven effective interventions for the management of type 2 diabetes and its complications. When both these forms of exercise are combined, they have a significant positive outcome.

Aerobic exercise

Aerobic exercise, also known as cardiovascular exercise, is a type of low to high-intensity physical activity involving the use of oxygen to generate energy. Such exercises raise the heart rate and breathing. There is a steady but elevated breathing rate, and one can sustain the activity for extended periods. When doing aerobic exercise, glucose from the blood is used as fuel. This lowers the level of blood sugar when the exercise is done consistently for 30 minutes.
A few quick and easy ways to incorporate aerobic exercise are:
  • Brisk walking
  • Swimming
  • Jogging or running
  • Cycling / stationary cycling
  • Climbing stairs
  • Dancing
One should aim for 150 minutes of aerobic exercise per week. Initially, people with diabetes can perform the exercise for 5 to 10 minutes per day and then can gradually increase to 30 minutes. Also, the exercises can be performed in multiple shorter sessions of 10 minutes each.

What is interval aerobic training?

Interval aerobic training refers to short periods of vigorous aerobic exercise with alternating intervals of short recovery periods. Vigorous exercise can be running or cycling with recovery periods of low-to-moderate intensity or rest for about 30 seconds to 3 minutes. In people with type 2 diabetes, interval aerobic training is found to be highly effective. It also reduces the risk of hypoglycemia (low blood sugar) in people with type 1 diabetes.

Resistance training

Resistance training or anaerobic exercise does not require oxygen to generate energy, as in the case of aerobic exercise. These are more intense activities that can be performed for a short period with repetitive sessions. During resistance training, the muscles use stored glycogen as fuel instead of using glucose from the blood. Resistance training is simply any exercise which uses an external resistance (e.g. dumbbells, bricks) to make the muscles contract, and can be done easily at home or the gym.
A few quick and easy ways to incorporate resistance exercise include:
  • Free weights (e.g., dumbbells)
  • Weight machines
  • Resistance bands
  • Stretching exercises
  • Muscle-building exercise 
A great set of simple but effective resistance exercises has been recommended by Diabetes Canada.
One should aim to perform resistance exercises 2 to 3 times a week. Before starting with resistance training, it is recommended to get instructions from a qualified trainer or a physical therapist.

Which exercise is ideal for diabetic people?

As per the American Diabetes Association, a combination of aerobic exercise and resistance training is beneficial for people with diabetes. Doctors recommend at least 150 minutes of aerobic exercise (30 minutes, five days a week) and 2-3 sessions of resistance exercise like lifting weights, spread over a week.
People who did a combination of aerobic and resistance exercises showed significant improvement in blood sugar than those who performed only one of them. Also, studies show that these exercises lower HbA1c levels only when carried out together. It is important to note that when performing a combination of these exercises, one should begin with resistance training as it leads to less decline in blood glucose levels.
In addition, other helpful exercises for better balance and flexibility are recommended for people with diabetes. Yoga and Tai chi are excellent forms of physical activity that known to create positive outcomes in a number of people dealing with blood sugar challenges.

Conclusion

It is important to note that not all people respond to exercise the same way, and a certain degree of customization may be required depending on the individual case. Several factors need to be taken into account, especially for people on insulin or those with type 1 diabetes. For gestational diabetes too, the exercises recommended could be completely different from the ones recommended for other types. Before starting on a new exercise regimen, it is always a good idea to discuss options and develop a plan, together with your doctor and diabetes educator.
If you have any queries related to diabetes, you can speak to an endocrinologist or diabetologist.
You can also manage your diabetes like a pro with Apollo 24|7's 12-week empower programme.

Services

References+5

Diabetes Management

Leave Comment

Name

Email Id

Comment

Services

Recommended for you

Article Entity

Diabetes Management

Does Gestational Diabetes Lead to Type 2 Diabetes?

After childbirth, blood sugar levels in the mother typically normalize within six weeks. However, according to the Centers for Disease Control and Prevention (CDC), approximately 50% of women with gestational diabetes may develop type 2 diabetes later in life. The risk can be reduced by maintaining a healthy weight, making healthy food choices, and engaging in regular physical activity.

Article Entity

Diabetes Management

Top 4 Tests For Diabetes Diagnosis

The top four tests for diabetes diagnosis include the Fasting Blood Sugar Test (FBS), which checks for elevated blood sugar levels after an overnight fast, with a reading of 126 mg/dL or higher on two occasions indicating diabetes. The Hemoglobin A1c Test provides an average blood sugar level over time, with an A1c level of 6.5% or higher suggesting diabetes. The Oral Glucose Tolerance Test measures how your body processes glucose after fasting and a glucose challenge, and finally, the Random Blood Sugar Test measures blood sugar levels at any time, with a reading of 200 mg/dL or higher signaling diabetes.

Article Entity

Diabetes Management

Avoid or Limit These Common Foods with Hidden Sugar

Some foods that may contain hidden sugars include flavoured yoghurt, granola bars, canned fruit in syrup, condiments like ketchup and barbecue sauce, flavoured coffee drinks, packaged sauces and dressings, certain breakfast cereals, and processed snacks. Diabetics should read the food labels and be extra cautious about ingredients to manage diabetes well.

Subscribe

Sign up for our free Health Library Daily Newsletter

Get doctor-approved health tips, news, and more.

Email

Visual Stories

story-img

8 Fruits That are Incredibly Healthy for Diabetes

Tap to continue exploring

  • Share this article

  • 0

  • 0 like

Recommended for you

Article Entity

Diabetes Management

Does Gestational Diabetes Lead to Type 2 Diabetes?

After childbirth, blood sugar levels in the mother typically normalize within six weeks. However, according to the Centers for Disease Control and Prevention (CDC), approximately 50% of women with gestational diabetes may develop type 2 diabetes later in life. The risk can be reduced by maintaining a healthy weight, making healthy food choices, and engaging in regular physical activity.

Article Entity

Diabetes Management

Top 4 Tests For Diabetes Diagnosis

The top four tests for diabetes diagnosis include the Fasting Blood Sugar Test (FBS), which checks for elevated blood sugar levels after an overnight fast, with a reading of 126 mg/dL or higher on two occasions indicating diabetes. The Hemoglobin A1c Test provides an average blood sugar level over time, with an A1c level of 6.5% or higher suggesting diabetes. The Oral Glucose Tolerance Test measures how your body processes glucose after fasting and a glucose challenge, and finally, the Random Blood Sugar Test measures blood sugar levels at any time, with a reading of 200 mg/dL or higher signaling diabetes.

Article Entity

Diabetes Management

Avoid or Limit These Common Foods with Hidden Sugar

Some foods that may contain hidden sugars include flavoured yoghurt, granola bars, canned fruit in syrup, condiments like ketchup and barbecue sauce, flavoured coffee drinks, packaged sauces and dressings, certain breakfast cereals, and processed snacks. Diabetics should read the food labels and be extra cautious about ingredients to manage diabetes well.