Why Not Aim for Better Blood Sugar Levels? Unlock the Secrets to Improved Control

Exercise is a vital component of diabetes management, offering numerous health benefits, including improved blood sugar control, weight management, and enhanced cardiovascular health. However, many people struggle to maintain a consistent exercise routine. Understanding how to make exercise more enjoyable can be the key to long-term adherence. One of the ways exercise enhances well-being is through the release of endorphins, the body's natural "feel-good" chemicals.

Here are some strategies to help increase endorphin release and make exercise more enjoyable:

1. Choose Intense Exercise:

   • More strenuous activities tend to produce more endorphins. Consider incorporating high-intensity interval training (HIIT) or other challenging exercises into your routine.

2. Increase Speed:

   • The faster you exercise, the more endorphins are released. Try increasing the pace of your walking, running, or cycling to stimulate endorphin production.

3. Up the Intensity:

   • Higher-intensity workouts stimulate greater endorphin release. However, it's essential to find a balance; excessive exercise can lead to a decrease in endorphins.

4. Extend Duration (Moderately):

   • Longer workouts can lead to increased endorphin levels, but it's important not to overdo it. Aim for a duration that challenges you without causing exhaustion or injury.

5. Consistent Routine:

   • Regular exercise is key to triggering endorphin release. Establish a routine that allows you to exercise without conflict and make it a non-negotiable part of your schedule.

6. Enjoyable Activities:

   • Engaging in physical activities you enjoy increases the likelihood of endorphin release and makes it easier to stick to your exercise plan.

A study by Ye Zhanhong in China demonstrates the impact of a consistent exercise program on endorphin levels and overall health. The study involved 66 women aged 52 to 71, who were divided into an exercise group and a control group. The exercise group participated in 24-style Tai Chi training for 20 weeks, with a focus on learning the movements in the first 8 weeks and practicing them systematically in the following 12 weeks. The control group maintained their usual lifestyle.

The exercise program included:

• A warm-up, the main Tai Chi routine, and a cool-down.
• Training three times a week for 30 to 50 minutes per session.
• A gradual progression from learning to practicing the Tai Chi movements.
• Exercise intensity was controlled to achieve a heart rate of (220-age) × 60%, targeting a heart rate of 80 to 95 beats per minute.

After 20 weeks, the exercise group showed a significant increase in endorphin levels, muscle mass, and a decrease in body fat percentage. Blood sugar levels also improved significantly.

In conclusion, a well-rounded exercise plan should include frequency, intensity, duration, and an activity you enjoy. By finding an exercise method that you look forward to and committing to it consistently, you can experience the pleasure of endorphin release and the health benefits that come with regular physical activity. This can make it easier to maintain a long-term exercise routine and effectively manage your diabetes.