You've probably been told that exercise is one of the best ways to get your blood glucose levels under control, whether you have insulin resistance (metabolic syndrome), pre-diabetes, type 2 diabetes or are even at risk for gestational diabetes. Regular exercise can absolutely improve insulin sensitivity and put you on the path to health.
Cycling is a particularly beneficial exercise for reducing blood sugar. I used to be an avid urban cyclist and would bike up to 100 miles per week to and from work and even out to social events with friends. As soon as I stopped cycling, that's when my insulin sensitivity started declining. A few years after, I was diagnosed with insulin resistance. I've since taken cycling up again, and let me tell you - cycling works!
Let's explore the many benefits of cycling, and how even a few minutes of exercise on a bike can benefit your body.
1. Promotes Healthy Blood Sugar Levels
Studies show that cycling for just 20 minutes can have a significant impact on blood sugar levels, lowering it up to 25 mg/dl (source). Aerobic activity like cycling makes glucose the body's main energy source, which helps regulate blood sugar levels. Another study showed that 30 minutes of low-intensity bicycle exercise in obese male adults with Type 2 Diabetes also significantly helped improve glucose uptake. (source)
2. Decreases Risk of Type 2 Diabetes
Increasing your insulin sensitivity through regular exercise is an essential part of the path to reversing diabetes. If you already have Type 2 Diabetes, exercise is an important factor in getting your body get back to normal blood sugar levels and reducing the risk of diabetes-related complications.
A 2017 study claims "Regular aerobic exercise in cycling form results in a significant reduction in HbA1c, Blood Pressure and weight." They go on to say that cycling should be recommended to ALL patients with Type 2 Diabetes due to the amazing and significant benefits. Cycling can also help those who are at risk of developing diabetes prevent their body from tipping over the edge.
3. Improved Cardiovascular Health
Cycling significantly reduces the risk of cardiovascular issues like heart disease and high blood pressure. Your heart is a muscle, and needs regular exercise just like the muscles in your arms and legs to stay healthy and strong. Regular physical activity that gets your heart rate up, like cycling, builds your heart muscle and makes it stronger.
Moderate exercise training also improves vascular function and helps reduce fatty plaques in your arteries reducing your risk of cardiovascular disease and other complications. (source) It also helps lower blood pressure which can result in nerve damage if left unchecked. Physical activity like cycling also aids in the creation of new blood vessels in your muscles. Increased muscle mass also contributes to lower blood sugar levels.
4. Lower Body Mass Index (BMI)
Weight loss is often touted as one of the best ways to reverse insulin resistance and type 2 diabetes, and while it can be difficult, this is absolutely true. If you are having a hard time changing your eating habits, even adding a little low to moderate intensity exercise can be a good way to give yourself the boost you need to get your blood sugar under control and help your body weight get back to healthy levels.
Cycling is an easy way to engage & build multiple muscle areas in your body and get your heart pumping, both of which are key in a weight-loss journey. You can start out doing short, relaxed rides and later increase to longer rides for more high-intensity exercise as your body starts to adapt. Don't forget to be gentle with yourself and give yourself time! This won't happen overnight, but if you are consistent for three to six months, you'll see a change.
5. Build Muscle Mass
Building muscle mass is essential if you have blood sugar issues. The longer you have diabetes type 2 or insulin resistance, the lower your muscle mass will be which can cause a whole host of problems from worsening diabetes to frailty and even reduced cognitive function. (source)
In addition to weight training or other types of exercise, cycling can help you build muscle in your legs, back, arms, and core, especially if you taking routes with some uphill sections. When doing any kind of muscle-building exercise, it is always a good idea to consume enough protein to feed your muscles and support your heart. Strong muscles help you become more sensitive to insulin, which is essential to blood sugar control.
Ways to Incorporate Cycling Into Your Daily Life
Commuter Cycling
Do you live in an urban or suburban environment with good cycling infrastructure like bike lanes and trails? Cycling to and from work or school can be a great way to make cycling a regular part of your daily routine without having to put time aside in your schedule. It may take a little longer, or in high-traffic areas, you'll find you save time by not sitting in traffic. This can be daunting at first as you may be asking yourself "What if I arrive to work sweaty & smelly?". No worries, this is a question many people have. You can bring a change of clothes, or choose merino wool clothing that doesn't capture body odor. The men's brand Huckberry also makes a "72-Hour Polo" made of merino wool that you can wear for 3 days without stinking! For women, there are lots of great merino wool styles like this sleek black tee. Showering in the morning instead of at night can also help prevent you from stinking, as your sweat will be on a clean body.
At-Home Cycling
Stationary cycling technology has come a long way in recent years, and many units now come equipped with screens where you can "ride" down a scenic trail, join an exercise program, or play a motivating cycling game. You can even use virtual cycling apps on your tablet or phone. You can go with the pricey, yet high quality Peloton with a full touch screen, or a more wallet-friendly option like this highly rated stationary bike that allows you to mount your own tablet.
Social Bike Rides
Check your local Facebook groups to see if there is a social bike ride near you. Many cities have them, and they often have social rides at least once per week. This can be a great way to get out, make new friends, and ride leisurely all around the city. There are often cycling groups of all levels that will get out in more rural or suburban areas for trail rides, and may cater to all levels. In my experience, many social cycling groups are full of friendly people of all ages and are very welcoming and enthusiastic to have a new person riding with them.
Leisure Riding
Even just going for casual, relaxed bike rides around your area can be a wonderful activity in your free time, and is a great way to get some fresh air at your own pace. If you feel a sense of adventure, you can just ride around and see what your town has to offer at a more relaxed speed than rushing by in a car. If you prefer a little more structure, you can download apps like AllTrails or Wikiloc to see what hidden bike trails might exist in your area. You can bookmark trails you find interesting to you and explore them at your own speed. You may even find some other local outdoor activities on the app that spark your interest!
Join the Tour de Cure
(Image Source: https://road.cc/content/event/294043)
Join the annual fundraising event of the American Diabetes Association and the largest diabetes cycling event in the USA with over 50,000 participants in nearly 80 cities across the country. What a great way to meet like-minded people and get in touch with the diabetes cycling community!
The Importance of a Functional & Properly Adjusted Bicycle
If you already have a bike but haven't done much cycling lately, I suggest you take it to a local bike repair shop for a tune-up. They usually don't charge much and will make sure your bike is functioning smoothly, including the brake system and gear change adjustments. There is nothing worse than trying to ride your bike and the gears aren't working properly, something is clanking with every pedal, and the brakes don't work! A properly functioning bike is essential to a good experience.
Adjustment to your body and size is also very important. If your seat is too low or too high, you'll find that it can be very difficult to pedal and comfortably propel yourself and you may develop your muscles in an uneven way that could cause more harm than good. Ask for adjustment help at your local bike repair shop to get the best fit for your body.
The regular practice of this aerobic exercise can be both fun and highly beneficial!
HAPPY CYCLING!
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