Researchers in Italy have discovered that just 30 minutes of aerobic exercise can quickly improve the way the body handles glucose, even in healthy young adults.
A study conducted at the Centro per le Malattie Endocrine e Metaboliche showed that a short session of physical activity led to significant reductions in blood sugar levels and enhanced insulin sensitivity, which are key factors in preventing type 2 diabetes.
It’s well-known that regular exercise helps improve blood sugar control and increases the body’s sensitivity to insulin, a hormone that helps regulate glucose levels.
Most studies have focused on the long-term benefits of consistent exercise, but this study set out to explore whether a single session of exercise could have immediate effects.
The researchers recruited 32 participants between 20 and 35 years old, none of whom had diabetes or were involved in competitive sports. These participants were not taking any medications and were generally healthy.
The study involved two tests to measure glucose levels: the participants took an oral glucose tolerance test (OGTT) at the beginning of the study to establish a baseline.
After this, each participant did a 30-minute light jogging session, keeping their effort at 60-65% of their maximum oxygen capacity (VO2max).
To find out if the exercise made a difference, the participants took another glucose test 24 hours after their workout. During the test, their fasting glucose levels, glucose levels after an hour, and insulin levels were all measured.
Additionally, the researchers assessed insulin sensitivity using two commonly used calculations called the Matsuda and QUICKI indexes.
The results showed noticeable improvements. Fasting glucose levels dropped from 82.8 mg/dL to 78.5 mg/dL after the exercise session. More importantly, the glucose level measured an hour after the test had decreased from 122.8 mg/dL to 111.8 mg/dL.
This reduction is crucial because high one-hour post-load glucose levels are a known risk factor for developing type 2 diabetes in the future. Along with lower glucose levels, insulin levels at the one-hour mark fell significantly from 57.4 µUI/ml to 43.5 µUI/ml after the exercise.
The study also showed improved insulin sensitivity. Both the Matsuda and QUICKI indexes increased, indicating that the body was using insulin more effectively after the exercise session.
At the same time, the HOMA-IR index, which measures insulin resistance, dropped from 1.51 to 1.28, further proving the positive effect of the single workout on glucose metabolism.
This study’s findings are encouraging because they demonstrate that even a brief period of moderate exercise can lead to noticeable improvements in how the body manages blood sugar and insulin.
These benefits were seen just 24 hours after a single workout, suggesting that even occasional exercise can have a meaningful impact on reducing the risk of developing type 2 diabetes.
According to the researchers, this study underlines the importance of making physical activity a part of daily life, even if it’s just a short session.
The improvements seen in the study could be a step towards more accessible and simple ways to manage or prevent diabetes. The results are promising not only for those at risk of diabetes but for anyone looking to improve their overall health.
This research emphasizes the value of short-term exercise and could lead to new recommendations for managing blood sugar levels effectively.
While more studies are needed to explore the long-term effects and how different exercise routines might produce these benefits, the immediate impact of a single workout is clear. This means that taking a short jog or walk could be a quick and simple way to make a difference in your health.
If you care about diabetes, please read studies about Vitamin D and type 2 diabetes, and what you need to know about avocado and type 2 diabetes.
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The research findings can be found in the Journal of Endocrinological Investigation.
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