Regular physical activity is widely recognized as an effective strategy for managing underlying health conditions such as diabetes. However, are you aware of the mechanisms by which exercises for diabetes exert their effects? A recent study published in the journal Aging Cell emphasizes that exercise influences the response of brain cells, or neurons, to insulin—a hormone that plays a crucial role in regulating blood sugar levels and mitigating harmful proteins associated with brain inflammation. This indicates that even short-term exercise programs featuring beneficial activities for diabetes can yield positive outcomes. If you are curious about what to incorporate into your exercise routine, consider the options listed below.

Study finds the benefits of exercise for cognitive health

A recent investigation published in the journal Aging Cell has uncovered numerous cognitive benefits associated with exercise. One significant finding is that consistent physical activity can stimulate brain processes related to insulin function. The study indicates that engaging in diabetes-specific exercises over a two-week period can be advantageous. In this research, 21 older adults diagnosed with prediabetes participated in supervised exercise sessions lasting 60 minutes each day for two weeks. The results demonstrated that this brief period of exercise modified the neuronal response to insulin following glucose consumption.

Additionally, it was observed that pro-BDNF levels decreased among adults with prediabetes. Pro-BDNF is a protein essential for regulating brain cell growth, survival, and functionality. Elevated levels of pro-BDNF can be detrimental, as they are associated with brain inflammation and potential damage.

Running is one such exercise for diabetes that can help control sugar levels. Image courtesy: Pexels

Are exercises for diabetes beneficial?

The aforementioned research indicates that engaging in physical activity is beneficial for individuals with diabetes. Such activities assist the brain in regulating blood sugar levels more efficiently. Dr. Aravind P R, an expert in rehabilitation medicine, states, "Physical activity enhances the brain's response to insulin, aiding in blood sugar control and diminishing the risk of diabetes. Furthermore, exercise increases cerebral blood flow, improves cognitive function, and reduces the likelihood of dementia."

Moreover, maintaining an active lifestyle contributes to stress management and weight control, both of which are crucial for sustaining healthy blood sugar levels. Regular physical activity, including simple exercises like walking or jogging, can yield long-term advantages for brain health and overall wellness.

Exercises for diabetes: How do they help?

There are numerous advantages to incorporating exercise into diabetes management. Here are several ways in which they can aid in blood sugar regulation:

1. Enhances insulin sensitivity

Exercise enhances the brain's ability to manage blood sugar by improving insulin sensitivity, allowing cells to absorb and utilize glucose more effectively. These diabetes-related exercises stimulate the release of brain proteins and chemicals that promote insulin action, thereby reducing the risk of diabetes and its complications. A study published in the journal BMJ Open Sport & Exercise Medicine found that seventy minutes of exercise resulted in a 35% increase in insulin sensitivity among participants.

2. Improves blood flow and decreases inflammation

Physical activity for diabetes is effective as it strengthens the brain's capacity to fight disease by improving blood circulation. It also diminishes inflammation and encourages the development of new brain cells. Research published in the journal Clinica Chimica Acta revealed that increased physical activity correlates with a lower risk of elevated inflammatory biomarkers.

3. Reduces stress

One of the key benefits of exercise for individuals with diabetes is its ability to reduce stress hormones, such as cortisol, which can negatively affect brain function. Elevated stress levels can lead to increased blood sugar levels. Regular physical activity can help mitigate cognitive decline, reduce the risk of neurodegenerative diseases like Alzheimer's, and alleviate psychiatric conditions such as depression and anxiety. By enhancing overall brain health, exercise serves as a protective measure against various diseases, including diabetes, while also promoting improved cognitive function and long-term well-being.

Exercises for diabetes: What to do?

When considering exercises suitable for diabetes management, the following activities may be beneficial:

1. Walking

Walking is a straightforward yet effective exercise for managing diabetes. It aids in the efficient absorption of glucose by muscles, thereby lowering blood sugar levels.

• Begin with a gentle pace for approximately 5 minutes to warm up, then gradually increase your speed to a brisk walk.
• Maintain an upright posture, allowing your arms to swing naturally while ensuring steady breathing.
• Aim to walk for a minimum of 30 minutes, followed by a 5-minute cooldown at a slower pace before concluding your session.

2. Strength training (bodyweight squats)

Strength training enhances insulin sensitivity and enables muscles to utilize glucose more effectively. To perform bodyweight squats, adhere to the following instructions:

• Stand with your feet positioned shoulder-width apart, ensuring your back remains straight and your core is engaged.
• Gradually bend your knees and lower your hips as if sitting in an invisible chair, ensuring that your knees do not extend beyond your toes.
• Hold this position for a moment, then push through your heels to return to a standing position. Repeat this exercise for 10 to 15 repetitions, completing 2 to 3 sets.

3. Cycling

Cycling serves as an excellent cardiovascular exercise that promotes glucose metabolism and enhances insulin sensitivity.

• Begin by adjusting the height of your bicycle seat to ensure a comfortable riding posture.
• Start pedaling at a moderate speed for approximately 5 minutes to warm up your muscles.
• Gradually increase your pace and maintain a consistent rhythm for a duration of 20 to 30 minutes.
• For those utilizing a stationary bike, modify the resistance settings to create a more demanding workout.
• Conclude your session by pedaling slowly for an additional 5 minutes to cool down before dismounting.

4. Seated forward bend yoga pose or Paschimottanasana

The Paschimottanasana yoga pose is effective in lowering blood sugar levels by alleviating stress.

• To perform this seated forward bend, position yourself on the floor with your legs extended straight ahead.
• Inhale deeply, elongate your spine, and gently bend forward from your hips while reaching towards your toes.
• Ensure that your back remains straight and avoid hunching your shoulders.
• Maintain the stretch for 20 to 30 seconds while practicing deep breathing, then gradually return to the initial position.
• Repeat this exercise 2 to 3 times to enhance flexibility and promote relaxation.

5. High-intensity interval training (jumping jacks and rest intervals)

High-Intensity Interval Training (HIIT) effectively improves glucose uptake and accelerates metabolism within a brief timeframe. To execute jumping jacks, adhere to the following instructions:

• Stand with your feet together and arms resting at your sides.
• Jump while simultaneously spreading your legs and raising your arms overhead, then swiftly return to the starting position.
• Perform this exercise for 30 seconds, followed by a 15-second rest period.
• Repeat this cycle for approximately 5 to 10 minutes, depending on your fitness level.
• Always conclude with a brief cool-down, such as light jogging in place, to help normalize your heart rate.
• The study shows that two weeks of exercise also impacted the way our brain cells reacted to sugar levels. Image courtesy: Adobe Stock

What are the other benefits of exercise when it comes to fighting illnesses?

Exercise offers a multitude of health benefits beyond its role in combating various illnesses. It enhances the immune system by promoting better blood circulation, which allows immune cells to effectively detect and eliminate infections. According to Dr. Aravind, regular physical activity reduces chronic inflammation linked to conditions such as heart disease, diabetes, and autoimmune disorders, while also supporting cardiovascular health through lower blood pressure and improved heart function. Furthermore, exercise plays a crucial role in mental health by releasing endorphins that alleviate anxiety, stress, and depression. It is also associated with a decreased risk of certain cancers, increased bone mineral density, and improved lung function. Overall, engaging in regular physical activity serves as a natural defense mechanism, bolstering the body's ability to fight off various diseases and promoting overall health and longevity.

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