The best exercises to lower blood sugar
没有时间走那一万步吗 ? 根据英国Heriot-Watt大学 2009年的一项研究，你可能只需要几分钟就能降低23%的血糖。比如从蹲起的位置跳起来，或者跑上一两段楼梯，可以迅速降低血糖水平。研究发现，所谓的“高强度间歇训练（HIIT）”是降低糖尿病风险的最有效方法。詹姆斯·蒂姆蒙斯博士是这项研究的带头人，他建议每周三次在自行车上进行4×30秒的冲刺。根据Timmons博士的观点，人们可以通过短时间、高强度的锻炼来大大降低患糖尿病和心脏病的风险。这类“省时”的运动吸引了那些关注控制血糖的忙碌工作者。
2014年，密歇根大学(University of Michigan)的一组研究人员在Lukas Schwingshackl博士的带领下进行了其他研究，研究了如何通过运动来降低血糖。这项研究特别考察了力量训练、有氧训练或两者结合是否最有效。明确的结论是，力量训练和有氧运动的结合对糖尿病患者的血糖控制效果最好。
目标是每周进行2 - 3天的力量训练，每周进行5天30分钟的有氧运动。
Best Exercises to Lower Blood Sugar-
A Comprehensive Review
Blink an eye. Breathe. Even think. Every single movement and activity of your body requires calories. Every beat of your heart. Every cry. Every laugh. And, to some degree, even the slightest motion draws down on the body’s available fuel---either sugar or fat. But which physical activities and exercises force the body to choose to draw from your sugar reserves. In other words, which exercises are best at lowering blood sugar? Are there any such ideal exercises or physical activities to lower blood sugar in diabetics?
2. Explosive squats. Don’t have the time to walk those 10,000 steps? You may only need a few minutes to lower your blood sugar by 23%, according to a 2009 study from Heriot-Watt
University in the UK. Exercises that we can do in quick bursts –like jumping up from a squat position or running up a flight or two of stairs –can quickly reduce blood sugar levels. So-called “high intensity interval training” is the most efficient way to reduce diabetes risk, the study found. Dr. James Timmons, who lead the study, recommends 4 x 30 second sprints on an exercise bike three times a week. According to Dr. Timmons, people can reduce their risk of diabetes and heart disease substantially with short, intense workouts. These type of "time-efficient" exercises appeal to busy workers concerned about controlling blood sugar.
Quick sprints may work because they deplete the body’s supply of glycogen –the sugar fuel stored inside our muscles. Think of your muscles are having tubes of sugar stored in them, much like sugary toothpaste. Think of the blood sugar that accompanies diabetes as stand-by sugar. The only way to force our bodies to siphon off the excess sugar circulating in our blood is to first make it run down its glycogen inventories in our muscles. And, the only type of exercise that works to “squeeze out” the glycogen inventories from our muscles are
The study is somewhat questionable at this point because only 16 young men were studied and more work should be done to duplicate the results with more participants of varied ages
before you rely exclusively on “quick sprint” exercises as the only type of exercise you do to control your blood sugar.
Squats and Other Strength Training. A 16-week study of Hispanic men found that strength training helps to manage blood sugar levels. For this reason, the American Diabetes Association now recommends strength training to manage diabetes. Strength training does not require a gym membership. There are plenty of exercises you can do at home to strengthen your body and lower your blood sugar. Squats are one of the best. Squats use your quadricep muscles in front of your thighs, the single largest muscles in your body. Squats also activate the large muscles in your buttocks. Once activated, these large muscles draw down blood sugar levels quickly. They also help you to lose weight by increasing your
metabolism. With a straight back, lower yourself to a sitting position just above a chair. Rise up and repeat, keeping your back straight. Aim for 3 sets of 10 squats, every other day.
In 2014, a team of researchers from the University of Michigan, lead by Dr. Lukas Schwingshackl reviewed other studies which have looked at how best to lower blood sugar through exercise. The study looked in particular at whether strength training, aerobic training or a combination of both worked best. The clear conclusion was that a combination of strength training and aerobic exercise works best to control blood sugar in diabetics.
Aim for 2 to 3 days a week of strength training and 30 minutes of aerobics 5 days a week.
This will bring you to a total of 150 minutes of aerobics per week. But this is just a minimum. In its 2016 Position Statement, the American Diabetes Association goes further,
recommending between 20 and 30 minutes of exercise on all or most days, which would mean a total of 210 minutes at the upper end.