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Exercise is one of the most powerful tools for managing diabetes, and it offers a wide range of benefits for people living with this condition. Not only does regular physical activity improve blood sugar control, but it can also help prevent complications, manage weight, and enhance overall quality of life. Whether you have Type 1 or Type 2 diabetes, exercise should be a key part of your diabetes management plan.
In this article, we’ll explore how physical activity can improve blood sugar levels and provide expert-backed tips on how to make exercise a part of your daily routine.
When you exercise, your body uses glucose (sugar) from the bloodstream for energy. This helps to lower your blood sugar levels, especially after meals. Regular physical activity also increases insulin sensitivity, meaning your body can use insulin more effectively to transport glucose into cells.
Aerobic exercise, also known as cardiovascular exercise, involves activities that increase your heart rate and improve your cardiovascular health. Examples of aerobic exercise include walking, cycling, swimming, and jogging.
Aerobic exercise helps burn glucose for energy, lowers insulin resistance, and improves overall blood circulation, all of which contribute to better blood sugar control.
Strength training, also known as resistance training, involves exercises that build muscle, such as lifting weights, using resistance bands, or doing bodyweight exercises like squats and push-ups.
Strength training builds lean muscle mass, and the more muscle mass you have, the better your body can use glucose for energy. Strength training also helps improve insulin sensitivity and promotes weight loss, both of which are beneficial for managing blood sugar.
While aerobic and strength training are the main types of exercise for controlling blood sugar, flexibility exercises (like yoga or stretching) and balance exercises (like tai chi) are also important. These exercises help improve muscle flexibility, joint health, and mobility, which are particularly helpful for older adults or those with limited mobility.
Flexibility and balance exercises improve overall physical function and reduce the risk of falls, which is especially important for people with diabetes who may experience neuropathy (nerve damage) in their feet.
The ADA recommends that adults with diabetes engage in aerobic exercise for at least 150 minutes per week, in addition to strength training twice a week. This amounts to around 30 minutes of exercise, five days a week, which can be broken down into shorter sessions if needed.
The timing of your exercise can play a role in how it affects your blood sugar levels. Exercising after meals can help lower blood sugar levels by using the glucose from your meal for energy. On the other hand, exercising too intensely when your blood sugar is low can lead to hypoglycemia (low blood sugar).
Staying motivated to exercise can be challenging, especially if you’re managing a chronic condition like diabetes. However, the benefits of exercise are undeniable, and finding ways to stay consistent will pay off in the long run.
While exercise is generally safe for people with diabetes, it’s important to take certain precautions to avoid injury or complications.
Check your blood sugar before and after exercise to ensure it’s in a safe range.
Stay hydrated to prevent dehydration, which can raise blood sugar levels.
Wear proper footwear to protect your feet, especially if you have neuropathy.
Carry a fast-acting carbohydrate (such as glucose tablets) in case your blood sugar drops during exercise.
Exercise is one of the best ways to manage diabetes and improve blood sugar control. By incorporating aerobic exercise, strength training, and flexibility exercises into your routine, you can boost insulin sensitivity, maintain a healthy weight, and reduce the risk of diabetes-related complications. Always work with your healthcare provider to create an exercise plan that’s safe and effective for your specific needs.
Take action: Start exercising today—whether it’s walking, dancing, or lifting weights—your body and blood sugar will thank you!
