Understanding how different types of workouts affect your blood glucose levels can be beneficial. It can help you optimise your fitness routine and metabolic fitness. Read more for an understanding of how exercise affects your glucose levels.

Exercise plays a crucial role in maintaining good health and can have a significant impact on your glucose levels. Understanding how different types of workouts affect your blood glucose levels can be beneficial. It can help you optimise your fitness routine and metabolic fitness. In addition, it can help you better manage your overall health.

You'll need to use a CGM device, paired with an app, to track your glucose readings in real-time. A continuous glucose monitor (CGM) is a glucose monitoring device that measures the glucose in the interstitial fluid under your skin.

In this blog article, we will explore how different types of exercise can affect real-time glucose levels.

Low Intensity Exercise

Low intensity exercises are gentle activities that raise your heart rate slightly but still allow you to maintain a conversation comfortably. Vively calculates low intensity exercise as below 55% of your Heart Rate Max. Examples of low intensity workouts include:

• Walking
• Stretching
• Yoga
• Tai Chi

Effects of Low Intensity Exercise on Glucose Levels

Low-intensity exercise, such as walking, can help stabilise glucose levels by increasing insulin sensitivity and promoting steady glucose use. This type of workout is particularly beneficial after consuming a meal that might typically spike your glucose levels. Engage in low intensity exercise after a high-carb meal to lower the glycemic load of that meal and mitigate the potential blood sugar spike. This can help to improve your energy levels after the meal.

Several research studies support the benefits of low intensity exercise on glucose control:

• Postprandial Walking Study: A study by Lunde et al. (2019) found that a 20-minute walk after dinner significantly reduced post-meal glucose levels in people with type 2 diabetes, as compared to remaining sedentary after the meal. This suggests that low intensity exercise, such as walking, can help mitigate post-meal glucose spikes in individuals with diabetes.
• Glucose Control and Walking Study: Another study by DiPietro et al. (2013) demonstrated that three short 15-minute walks after each main meal were more effective at reducing post-meal glucose levels than a single 45-minute walk in older adults at risk for type 2 diabetes. This research highlights the importance of timing low intensity exercise after meals to improve glucose control.

Incorporate low intensity workouts into your routine. This is especially important after meals. Doing so can help manage blood sugar levels. It also promotes overall health.

Moderate Intensity Exercise

Moderate intensity exercises require more effort than low intensity workouts and cause a noticeable increase in your heart rate. Vively calculates moderate intensity exercise between 55% - 65% of your Heart Rate Max. Examples of moderate intensity workouts include:

• Brisk walking
• Cycling
• Swimming
• Dancing

Effects of Moderate Intensity Exercise on Glucose Levels

Moderate intensity exercise can lead to a temporary decrease in blood sugar levels as your muscles use glucose for energy. This effect is usually temporary and glucose levels go back to normal in an hour or two. However, regular moderate intensity exercise can help improve long-term glucose control. It increases insulin sensitivity and reduces the long-term risk of chronic diseases like heart disease and type 2 diabetes.

Several research studies support the benefits of moderate intensity exercise on glucose control and chronic disease risk:

• Long-term Glucose Control Study: A meta-analysis by Umpierre et al. (2011) demonstrated that moderate-intensity aerobic activity, such as brisk walking, cycling, or swimming, significantly improved long-term glucose control (measured by HbA1c) in individuals with type 2 diabetes. This improvement in glucose control was associated with a reduced risk of heart and diabetes-related complications.
• Insulin Sensitivity and Exercise Study: A study by Nyholm et al. (1996) found that six weeks of moderate-intensity exercise training increased insulin sensitivity in previously sedentary individuals. This improvement in insulin sensitivity can help with better glucose control and reduce the risk of developing type 2 diabetes.

Incorporate moderate intensity workouts into your routine. This can be an effective strategy for managing blood sugar levels and promoting overall health.

High Intensity Exercise

High intensity exercises are vigorous activities that significantly raise your heart rate and require maximum effort. Vively calculates high intensity exercise as anything above 65% of your Heart Rate Max. Examples of high intensity workouts include:

• Running
• Sprinting
• High Intensity Interval Training (HIIT)
• Heavy weightlifting

Effects of High Intensity Exercise on Glucose Levels:

When you do high-intensity exercise, your blood sugar levels might go up at first. This happens because stress hormones like adrenaline and cortisol make your liver produce more glucose. But after a while, as you keep exercising, your glucose levels usually go down since your body uses glucose for energy. There's something called the "Halo Effect" with high-intensity exercise, which means that after your workout, your body is better at managing blood sugar levels and using insulin for up to 24 hours.

Several research studies support the benefits of high intensity exercise on glucose control and insulin sensitivity:

• High-Intensity Interval Training (HIIT) Study: A study by Little et al. (2011) found that two weeks of high-intensity interval training (HIIT) improved insulin sensitivity and glucose control in individuals with type 2 diabetes. This suggests that short-term high-intensity exercise can have a positive impact on glucose management, even in people with impaired glucose tolerance.
• Halo Effect and Insulin Sensitivity Study: A study by Newsom et al. (2017) demonstrated that acute high-intensity exercise increased insulin sensitivity in healthy, sedentary adults for up to 24 hours after exercise. This "Halo Effect" suggests that engaging in high-intensity exercise can lead to improved glucose control beyond the duration of the workout itself.

Incorporate high intensity workouts into your routine. This can help manage blood sugar levels and promote overall health. It is essential to monitor your glucose levels and adjust your exercise intensity as needed, especially if you have diabetes or other health conditions.

Balancing Exercise Intensity for Optimal Glucose Control

To manage your glucose levels effectively, it's essential to strike a balance between low, moderate, and high-intensity exercises. Think about adding different kinds of exercises to your workout plan, based on what works best for you and your health goals. You could start with easy workouts like walking or yoga, and then slowly add more intense exercises, like swimming or biking, as you get stronger and more comfortable. As your fitness level improves, you can further challenge yourself with high-intensity exercises like running or HIIT.

It's important to check your blood sugar levels before, during, and after exercising. This can help you see how your body reacts to different types of workouts. You can then make changes to your workout plan or what you eat, based on what you learn from your blood sugar levels.

Conclusion

Exercise can have a significant impact on your glucose levels, with different workout types and intensity levels producing varying effects. Understanding these effects can help you tailor your fitness routine to better manage your blood sugar and achieve your health goals. By including a balanced mix of low to moderate and vigorous moderate exercises and monitoring your glucose levels regularly, you can optimise your workouts for optimal glucose control and overall health.

Research studies:

• Lunde, M. S. H., Hjellset, V. T., Holmboe-Ottesen, G., & Høstmark, A. T. (2019). Slow post meal walking reduces the blood glucose response: an exploratory study in female Pakistani immigrants. BMC Endocrine Disorders, 19(1), 39.
• DiPietro, L., Gribok, A., Stevens, M. S., Hamm, L. F., & Rumpler, W. (2013). Three 15-min bouts of moderate post-meal walking significantly improves 24-h glycemic control in older people at risk for impaired glucose tolerance. Diabetes Care, 36(10), 3262-3268.
• Umpierre, D., Ribeiro, P. A. B., Kramer, C. K., Leitão, C. B., Zucatti, A. T. N., Azevedo, M. J., ... & Schaan, B. D. (2011). Physical activity advice only or structured exercise training and association with HbA1c levels in type 2 diabetes: a systematic review and meta-analysis. JAMA, 305(17), 1790-1799.
• Nyholm, B., Qu, Z., Kaal, A., Pedersen, S. B., Gravholt, C. H., Andersen, J. L., ... & Schmitz, O. (1996). Evidence of an increased number of type IIb muscle fibers in insulin-resistant first-degree relatives of patients with NIDDM. Diabetes, 45(12), 1692-1698.
• Little, J. P., Gillen, J. B., Percival, M. E., Safdar, A., Tarnopolsky, M. A., Punthakee, Z., ... & Gibala, M. J. (2011). Low-volume high-intensity interval training reduces hyperglycemia and increases muscle mitochondrial capacity in patients with type 2 diabetes. Journal of Applied Physiology, 111(6), 1554-1560.
• Newsom, S. A., Everett, A. C., Hinko, A., & Horowitz, J. F. (2017). A single session of low-intensity exercise is sufficient to enhance insulin sensitivity into the next day in obese adults. Diabetes Care, 40(9), 1297-1303.