Diabetics? Watch your time to exercise

Guest column: Dr. N. Prabhudev

Best time to exercise for blood sugar 2pm to 6pm

Body temperature is highest at this time

For Diabetics what is the ideal time to exercise for blood sugar control?
The best time to exercise for blood sugar control is 2pm and 6pm. when your body temperature is at its highest – You are working out when your body is most ready. Exercise Any time is better than no exercise. All forms of exercise—aerobic, resistance, or even walking – longer the better, were all equally good at lowering HbA1c values in people with diabetes.
Exercise increases insulin sensitivity. Your muscles can better use the pancreatic insulin released. In fact, increased insulin sensitivity can last 24 hours or more after your workout. Exercise causes your muscles to contract, which allows your cells to take up glucose for energy.
• 72 to 75 million adults in India are living with diabetes. Prevalence of Diabetes is higher in urban areas.
• Type 2 diabetes is caused by insulin resistance and the pancreas slowly losing the ability to make insulin.
• Type 1 diabetes is an autoimmune condition that results from your body attacking beta cells in the pancreas that makes insulin.

Blood sugar Levels
Time of Reading Those without Diabetes Those with Diabetes
Before Breakfast Less than 100 mg/dl 80 – 130 mg/dl
Before Meal Less than 110 mg/dl 70 – 130 mg/dl
1-2 Hours after Meal Less than 140 mg/dl Less than 180 mg/dl
Bedtime Less than 120 mg/dl 90 – 150 mg/dl
Haemoglobin A1C (HbA1c) encompasses the integrated value of blood glucose fluctuations over three months and is a standard monitoring system for diabetes control. It doesn’t require a fasting state, has greater precision and pre-analytic stability, and offers more convenience to the patients and doctors.
HbA1c – values and interpretations
≤5.6% Normal
5.7-6.4% Pre-Diabetes
≥6.5% Diabetes
Many of us have the habit of getting through our fitness routine in the morning when we’re still fresh and full of energy. While early workouts are perfectly good for your health. Insulin resistance is when cells in the muscles find it difficult to take up glucose from the blood, leaving the pancreas to work harder to produce insulin.
Getting physically active in the afternoon or evening-
• At noon may decrease insulin resistance – 18%,
• At Evening there was a 25% reduction in insulin resistance
Moral of the story is that activity ANY time of day is beneficial. Early birds, keep up the great work if you’re loving that 6 a.m. yoga class or walk! Always remember Hypoglycaemia is more dangerous than Hyperglycaemia! If Blood sugar gets to less than 40, patient can go into coma!

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