Managing Diabetes Through Exercise: A Guide
When it comes to managing diabetes, exercise plays an important role in complementing medications and a balanced diet. For those with diabetes, as well as those with many other health conditions, the benefits of exercise cannot be emphasized enough. Physical activity helps regulate weight, decrease high blood pressure, and balance cholesterol levels by reducing LDL and increasing HDL. It also strengthens muscles and bones, alleviates stress, and enhances overall well-being. For those managing diabetes specifically, exercise has the extra perks of reducing blood sugar levels and enhancing the body’s insulin sensitivity, fighting insulin resistance.
Here’s why staying active is vital and some helpful tips to integrate exercise into your lifestyle.
Why Exercise is Important for Diabetes Management
Regular physical activity has multiple health benefits, but for individuals with diabetes, it’s especially effective for blood sugar control. Exercise helps your muscles absorb sugar, thereby reducing blood glucose levels. Moreover, consistent exercise can improve your body’s sensitivity to insulin, which is vital for blood sugar regulation. According to the American Diabetes Association, adults with diabetes should aim for at least 150 minutes of moderate-to-vigorous aerobic exercise per week, spread across at least three days.
Recommended Exercise Guidelines for People with Diabetes
The Standards of Medical Care in Diabetes provide exercise guidelines tailored for individuals with diabetes, aiming for regular and consistent physical activity.
- Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or opt for 75 minutes of vigorous-intensity or interval training. Moderate activities include brisk walking, swimming, and flat-ground cycling; vigorous options encompass running, rowing, or hill and speed cycling intervals.
- Distribute your workout sessions over a minimum of three days a week to maintain consistency.
- Avoid going more than two consecutive days without physical activity.
- Incorporate resistance training into your routine two to three times a week. This could range from weightlifting—using machines or free weights—to core-focused exercises like Pilates.
- To help regulate blood sugar, make a point to stand up and move around at least every 30 minutes when you’re sitting for extended periods.
- If you’re an older adult with diabetes, include balance and flexibility training in your regimen two to three times a week. Suitable options include Tai Chi, yoga, or specialized group exercise classes for seniors.
Safe Exercise Practices for Individuals with Diabetes
The CDC outlines several precautionary measures that people with diabetes should consider.
- Regularly check your feet for any signs of cuts, blisters, sores, or other injuries, especially after you’ve exercised. If an injury isn’t showing signs of healing within two days, consult your doctor.
- Make blood sugar monitoring a routine part of your pre-exercise prep. Avoid hypoglycemia (low blood sugar) during physical activity. If your levels are below 100 mg, consider eating a light snack containing 15 to 30 grams of carbohydrates.
- If you have complications related to diabetes, such as neuropathies, vascular problems, high blood pressure, or arthritis, consult your healthcare provider before starting an exercise program. The American Diabetes Association advises against certain high-impact or strenuous activities that involve heavy lifting for people with these complications.
Practical Exercise Tips
- Involve the Family – Use the time together for a walk or a light jog. It’s an enjoyable way to engage while being health-conscious.
- Game On – Physical games such as frisbee or a friendly match of soccer can be both fun and good for your health.
- Indoor Workouts – If space or weather is a concern, indoor exercises like jumping jacks, push-ups, or even dancing can be effective.
- Moderation Matters – Exercise should go hand-in-hand with a balanced diet. So, while staying active, be mindful of your food portions.
Always consult with your healthcare provider before initiating any exercise program, particularly if you have other health conditions. Monitor your blood sugar levels before, during, and after exercise to ensure they’re within a safe range. Keep snacks or glucose tablets accessible in case your blood sugar drops too low.
Mental Health Benefits
Apart from the physical gains, exercise can also boost your mental well-being by reducing stress and enhancing mood – something particularly beneficial when juggling the demands of life and chronic illness.
Exercise is a critical component of a holistic approach to managing diabetes. It’s not just about physical fitness; it’s about building a sustainable lifestyle that aids in effective diabetes management. Remember to consult your healthcare provider or reach out to your ER in Corpus Christi for guidance before making significant changes to your exercise routine, especially if you experience any health issues during exercise.
“Get Active!” Centers for Disease Control and Prevention, https://www.cdc.gov/diabetes/managing/active.html
“Facilitating Behavior Change and Well-being to Improve Health Outcomes: Standards of Medical Care in Diabetes—2021,” Diabetes Care, https://diabetesjournals.org/care/article/44/Supplement_1/S53/30778/5-Facilitating-Behavior-Change-and-Well-being-to
“Exercising With Diabetes Complications,” American Diabetes Association, https://diabetes.org/health-wellness/fitness/exercising-diabetes-complications
“Exercise and mental health,” Better Health Channel, https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mental-health