What is blood sugar and why is it important? Blood sugar (glucose) refers to the amount of simple sugar moving through your body at any given time. Your body breaks down most of the food you eat into glucose and releases it into your bloodstream for fuel. When your blood sugar goes up, your pancreas releases the hormone insulin. Think of insulin as a key to let the blood sugar into the cells of your body for energy.
Some people have, or may develop, a chronic and long-lasting health condition called diabetes that affects how their body turns food into fuel. If you have diabetes, your body doesn’t make enough insulin, or can’t use it as well as it should, and too much blood sugar stays in your bloodstream. Over time, serious health problems can develop such as heart disease, vision loss, and kidney disease.
You have probably heard of type 1 and type 2 diabetes. Those who have type 1 diabetes need to take insulin every day to survive. Usually diagnosed in children, teens, and young adults, symptoms of type 1 diabetes often develop quickly, and no one knows how to prevent it.
Type 2 diabetes is the most common and is usually diagnosed in adults, although now more and more in children, teens, and young adults. If you have type 2 diabetes, your body doesn’t use insulin well and can’t keep blood sugar at normal levels. The key message about type 2 diabetes, is that it can be delayed, or even prevented, with a lifestyle that includes healthy eating and physical activity.
The benefits of physical activity can’t be overstated for people who have diabetes or are at risk for developing diabetes and other chronic diseases. Exercise can help you lose weight and maintain a healthy weight. Added benefits for those with diabetes is that exercise lowers blood sugar levels and boosts your sensitivity to insulin, which helps keep blood sugar within a normal range.
Here are specific recommendations for those with, and at risk for, diabetes:
Aerobic exercise. Get at least 30 minutes (more is better) of moderate/vigorous exercise — like brisk walking, swimming, biking, or running — on most days for a minimum of 150 minutes/week.
Include resistance exercises to increase strength, balance, and the ability to maintain an active life. These include lifting weights, stretching, using resistance bands, and bodyweight exercises.
Limit inactivity. Breaking up bouts of inactivity can help control blood sugar levels. Make sure you stand, walk, or do some light activity every 30 minutes during the day. Use an app or alarm to nudge you to move regularly, stand or move during commercials when watching TV, and take frequent stretch breaks when driving long distances or traveling.
In addition, about 1 in 3 adults in the U.S. have prediabetes, meaning their blood glucose levels are higher than normal, but not high enough to be diagnosed as diabetes. Prediabetes is real, it is common, and most importantly, it is reversible with simple, proven lifestyle changes. Most people don’t know they have it. Could this be you? Learn more about diabetes at www.cdc.gov/diabetes/index.html.
Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 ormoniquek@ksu.edu.
