Exercise: an instant health boost

Did you know that just 30 minutes of exercise can start helping your body right away?

Researchers found that even a short workout can lower blood sugar and improve insulin sensitivity.

This simple habit can make a big difference in managing and preventing diabetes.

Working out can take days, weeks and sometimes even months to see physical results, but new research shows exercise may actually have an immediate impact internally on your blood sugar levels.

“Exercise, I always say, is free medicine for the body,” said Alison Massey, registered dietitian at Flourish Nutrition Therapy & Wellness.

Italian researchers have discovered that as little as 30 minutes of physical activity can help lower blood sugar and improve insulin sensitivity. That means it can help manage and possibly prevent type 2 diabetes. Participants in the study saw immediate glucose and insulin benefits just one hour after exercise.

“We have research that supports that lifestyle change is so powerful at reducing your risk of developing type 2 diabetes by about 50%,” Massey said.

Diabetes affects 537 million adults worldwide, and many more may have it but don’t know it yet. To reduce your risk, health experts recommend first losing excess weight.

“So, for somebody that’s 200 pounds, you’re looking at a 20-pound weight loss,” said Massey.

Then, eat a healthy diet.

“Try to fill 50% of your plate with vegetables is always a good strategy,” Massey said.

Also, exercising at least 30 minutes a day, five days a week.

“It does take a lot of effort, and sometimes people need extra support,” Massey said.

Get an accountability buddy or a professional dietician to help, and remember, every workout counts.

Researchers asked 32 participants to lightly jog for 30 minutes, and they discovered immediate benefits one hour later.