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Regular physical activity is essential for managing blood glucose levels, especially for individuals with diabetes. Following evidence-based exercise guidelines can help improve blood sugar control and overall health. This article outlines key recommendations supported by research.
Types of Exercise
Both aerobic and resistance exercises are effective in controlling blood glucose. Incorporating a combination of these activities can maximize benefits. Aerobic exercises include walking, cycling, and swimming, while resistance training involves weightlifting or bodyweight exercises.
Exercise Frequency and Duration
Engaging in physical activity at least 3 to 5 days per week is recommended. Each session should last a minimum of 30 minutes. For additional benefits, some individuals may aim for 150 minutes of moderate-intensity exercise weekly, spread across multiple days.
Intensity and Safety
Exercise intensity should be moderate, meaning it elevates the heart rate and causes sweating but still allows conversation. It is important to monitor blood glucose levels before and after exercise. Individuals should consult healthcare providers to tailor activities to their health status and prevent hypoglycemia.
Additional Recommendations
- Warm up and cool down properly to prevent injuries.
- Stay hydrated during physical activity.
- Wear appropriate footwear to reduce injury risk.
- Incorporate flexibility exercises to improve mobility.