An explanation of the health benefits of aerobic exercise and its importance in blood glucose management. Details on how to optimally set exercise frequency and intensity, as well as short-term, medium-term, and long-term effects on blood glucose control. We also introduce effective exercise methods utilizing smartwatches and blood glucose monitoring.
Updated on 2025/03/05
Table of Contents
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Why Do Aerobic Exercise?
Aerobic exercise plays a crucial role in maintaining health and preventing diseases. In particular, the Japanese government health agency, the Ministry of Health, Labour and Welfare, actively recommends aerobic exercise as a measure against diabetes.
Ministry of Health, Labour and Welfare "Exercise Program for People with Type 2 Diabetes" https://www.mhlw.go.jp/content/000656462.pdf
Furthermore, according to research by Australian health authorities, continuous aerobic exercise has been shown to significantly lower HbA1c levels, an indicator of blood glucose control. This demonstrates that aerobic exercise is highly effective in managing blood glucose levels.
Benefits of Physical Activity on Diabetes: Move to improve - Diabetes Wellness Australia
The effects of aerobic exercise on blood glucose levels can be understood through the following mechanisms:
- Short-term effects: During exercise, muscles actively consume glucose from the blood, directly lowering blood sugar levels. This effect is most notable during and immediately after exercise.
- Medium-term effects: Aerobic exercise improves insulin sensitivity in the body, allowing for more efficient blood sugar reduction with the same amount of insulin. Since this effect lasts for 24-48 hours, regular exercise is important.
- Long-term effects: Continuous aerobic exercise reduces body fat, which improves insulin resistance, allowing for blood glucose control with less insulin. This can lead to a significant reduction in diabetes risk.
Through these multiple effects, aerobic exercise has become a highly effective means of blood glucose control.
What Kind of Aerobic Exercise Should You Do?
To maximize the benefits of aerobic exercise, it's important to perform it at the appropriate frequency and intensity. Since the insulin sensitivity-enhancing effects gradually diminish over several days, it is recommended to do aerobic exercise once every 2-3 days.
I do about 30 minutes of jogging in the early morning. While outdoor jogging is safe in environments with good security like Japan, using a stationary bike or treadmill at home can also be a good option depending on your environment.
Regarding exercise intensity, moderate intensity (about 50-60% of maximum heart rate) is considered most effective. This intensity is described as "being able to carry on a conversation while exercising," allowing you to maintain sustainable exercise without excessive strain.
In recent years, using smartwatches like the Apple Watch has made it possible to monitor heart rate in real-time while exercising at the appropriate intensity. This allows for effective and safe aerobic exercise.
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Recording Aerobic Exercise
Unlike blood glucose levels which vary depending on food intake, daily records of aerobic exercise aren't particularly compelling, but I record anything noteworthy when it occurs.
Additionally, by using continuous glucose monitoring devices like FreeStyle Libre 2, it's possible to track blood glucose changes in detail before and after exercise. This allows you to scientifically understand how your body responds to aerobic exercise.
Regular aerobic exercise brings many health benefits beyond blood glucose control, including improved cardiopulmonary function, stress reduction, and better sleep quality. From a long-term health management perspective, I recommend incorporating it as part of your lifestyle.
An explanation of the health benefits of aerobic exercise and its importance in blood glucose management. Detailed information on how to optimally set exercise frequency and intensity, and the short-term, medium-term, and long-term effects on blood glucose control. We also introduce effective exercise methods utilizing smartwatches and blood glucose monitoring.
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