Introduction.
When most people think of diabetes treatment, they may think of "medicine" or "diet.
However, recent research has placed "exercise therapy" as one of the most important treatments.
Exercise not only directly lowers blood sugar, but also improves insulin effectiveness, maintains muscle mass, and improves fatty liver, hypertension, and dyslipidemia.
In other words, exercise is the only lifestyle therapy that works on the "root cause of diabetes.
This article describes the types, frequency, and timing of exercise that are effective for diabetes, based on the latest evidence.
1. why exercise helps diabetes
Most diabetes is caused by **insulin resistance (a condition in which insulin is ineffective)**.
Exercise contributes to blood glucose control through the following three actions
- Muscles take up sugar directly (without insulin)
- Improved insulin sensitivity and ability to process sugar
- Reduces fat and prevents fat deposition in liver and muscle
These effects last for 24-48 hours immediately after exercise.
In other words, the most important thing is to "move a little bit every day.
2. the effects of aerobic exercise and how to practice it
What is aerobic exercise?
This type of exercise includes walking, jogging, cycling, swimming, etc., and is sustained to the extent that it makes one's breath catch.
effect
- Utilizes sugar in muscles and lowers blood sugar
- Reduces visceral fat and improves insulin resistance
- Lowers blood pressure and neutral fat, prevents arteriosclerosis
Practice Points
- Target 30 minutes per day, 150 minutes per week (JDS Guide 2024)
- Can be split up for 10 minutes at a time.
- Intensity enough to have a conversation (50-701 TP3T of maximum heart rate)
Even a 10-15 minute walk within 30 minutes to an hour after eating can help control postprandial hyperglycemia.
3. importance of strength training
Muscle is a "sugar reservoir"; the greater the muscle mass, the more stable the blood sugar.
Muscle training also helps prevent **age-related muscle loss (sarcopenia)**.
effect
- Helps muscles take up sugar more easily
- Increase resting metabolism to prevent weight gain
- Helps maintain bone density and prevent falls
Practice Points
- 2 to 3 times a week
- Squats, pushups, backstands, and other body weight training is sufficient.
- Start with about 2 sets of 10 times for each area
It is more important to continue with correct form than with unreasonably high loads.
4. combination of aerobic x muscle training is the strongest
Recent studies have shown that a combination of "aerobic exercise + muscle training" is more effective in improving blood glucose control.
- Aerobic: improves insulin resistance
- Muscle training: Improves sugar uptake and basal metabolism
For example, walking three times a week plus strength training twice a week is the ideal structure.
5. timing and precautions for exercise
(1) Best after meals
The hour after a meal is the time when blood glucose rises the most.
Light exercise at this time can reduce the increase in postprandial hyperglycemia.
(2) Beware of low blood sugar
If you are on insulin therapy or medication, measure your blood glucose before and after exercise.
(3) Continue within a reasonable range
Sudden exercise puts strain on joints and the heart, so it is important to do so under the guidance of a physician.
6. “Overall Health Benefits” of Exercise”
Exercise helps prevent complications as well as blood sugar.
- Inhibits progression of retinopathy, nephropathy, and neuropathy
- Reduces risk of arteriosclerosis, myocardial infarction, and stroke
- Positive effects on depression, insomnia, and other mental health issues
In addition, fatty liver (MASLD), hypertension, and dyslipidemia are also improved, thus controlling overall lifestyle-related diseases.
7. exercise therapy program at Ikejiri-Ohashi Sera Clinic
We provide physician-supervised exercise therapy for diabetes and other lifestyle-related diseases.
- Individual evaluation by physician and physical therapist (body composition, range of motion, muscle strength)
- Programs combining aerobic exercise, muscle training, and posture improvement
- Medical Diet and Dietary Guidance and Collaboration
- Cardiovascular evaluation also performed with ABI, fundus, carotid echo, and Holter EKG
👉 We have a system to improve diabetes, fatty liver, hypertension and dyslipidemia across the board.
summary
- Exercise is the "cure for diabetes". Good for blood sugar, fat and blood pressure all.
- A combination of aerobic exercise and muscle training can be used.
- Light exercise after eating is particularly effective in controlling postprandial hyperglycemia.
- Ikejiri-Ohashi Sera Clinic supports blood glucose control through physician-supervised exercise therapy + lifestyle improvement.
References
- The Japan Diabetes Society. Diabetes Care Guide 2024-2025.
- American Diabetes Association. Standards of Care in Diabetes 2024.
- Colberg SR et al. Exercise and Type 2 Diabetes: Diabetes Care 2022.
- The Japan Society for Exercise Therapy. Guidelines for Exercise Therapy in Diabetes 2023.
Diabetes Series - Related Article List
1. Know the basics of diabetes
- What is Diabetes - Why does blood sugar rise? Causes and Mechanisms Explained
Introduces the root causes of diabetes, including "insulin resistance," "heredity," and "lifestyle," which are all related to the development of diabetes, in an easy-to-understand manner. - Early Symptoms of Diabetes - Don't Miss the Early Detection Signs
Early signs that are difficult to recognize, such as thirst, polyuria, and weight loss, are carefully explained. - Diagnostic criteria for diabetes - Difference between HbA1c, blood glucose and OGTT and latest criteria
It summarizes the numerical values used for diagnosis and the key points of the recently revised diagnostic criteria. - Diabetes Testing - Comprehensive evaluation of blood, urine, and even complications
Introduction to the comprehensive examination system available at the Ikejiri-Ohashi Sera Clinic, including fundus examination, ABI, and carotid artery echocardiography.
2. Treatment and lifestyle modification
- Diabetes Treatment - Protecting Blood Sugar and Blood Vessels with Diet, Exercise, and Medication
Explains treatment strategies to "prevent complications" rather than "lower the numbers. - Diabetes Diet - Control Blood Sugar Effortlessly with Locavore
A practical diet that emphasizes how to eat, not what not to eat. - Diabetes and Exercise - Muscle is Medicine! The Science of Aerobic x Muscle Training
The benefits of exercise to directly lower blood sugar and how to create an easy to follow exercise routine. - Drug Therapy for Diabetes Mellitus - Latest Treatment Policies and Multi-Drug Approaches
The characteristics of DPP-4 inhibitors, SGLT2 inhibitors, and GLP-1 agonists are compared, and the latest treatment trends are presented.
3. To prevent complications
- Complications of diabetes - Complication measures to remember with "shimeji" and "enoki" mushrooms
The six major complications of neuropathy, retinopathy, nephropathy, gangrene, stroke, and cardiac disease are explained together. - Neuropathy due to diabetes - Mechanisms and countermeasures for numbness and pain in hands and feet
Early signs of peripheral neuropathy and ways to improve life that should be done early. - Diabetes and Renal Dysfunction - Importance of Urine Albumin Testing and Habits to Protect
Practical approaches to reduce the burden on the kidneys and prevent dialysis. - Diabetes and Eye Disease - Causes of Blurred Vision and Early Detection of Retinopathy
Explains how fundus camera examinations work and the risks of neglect.
4. Prevention and early intervention
- Prevention of Diabetes - Reduce blood sugar waves and make your body less prone to diabetes.
Introduces diet, exercise, and sleep regimens to "get in shape before it happens," rather than "fix it after it happens. - Characteristics and constitution of people prone to diabetes - Self-check that you can do now
Early intervention is recommended by sorting out the risk of developing the disease, including heredity, fatty liver, and lack of exercise.
5. Our features and support system
- Lifestyle-related disease treatment at Ikejiri-Ohashi Sera Clinic - Cross-cutting management of diabetes, MASLD, hypertension and dyslipidemia
Includes a comprehensive evaluation system including physician supervised exercise therapy, locavore diet support, fundus, ABI, and carotid artery echocardiography.