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Most people with diabetes know that they should exercise regularly. For those who currently have little to no exercise, the advice to "exercise regularly" may sound confusing or even discouraging. How often is “regular” and how demanding does the activity have to be?
Fortunately, small increases in activity can bring big rewards for most people with diabetes. Just being more physically active than you are now can significantly benefit your health. You don't need to run a 5K or go to the gym for an hour. All you have to do is move, and that could mean walking, dancing, cycling, swimming, gardening, tai chi, or dozens of other activities.
Physical activity helps control blood sugar – and more.
How much is enough? Research has shown that just a single session of moderate exercise can increase the body's glucose uptake by 40% or more in people with insulin resistance. When you are physically active, cells become more sensitive to insulin for at least 16 hours, allowing them to use insulin more effectively. Both actions help lower blood sugar.
To get the most benefits, you should do something active most days of the week. If you take insulin or diabetes medications and become more consistently physically active, you may be able to reduce the amount you take. (Never change your medications or insulin without your doctor's approval.)
Regular physical activity can not only help lower blood sugar, but also provides important cardiovascular benefits. Becoming more active regularly can lower blood pressure and cholesterol, improve blood circulation, and reduce the risk of heart disease and stroke.
Because activity boosts your metabolism for several hours after you finish your workout, you'll continue to burn calories after your session. This can help you maintain a healthy weight or lose excess pounds if necessary.
Ready to get started?
If you haven't been exercising, contact your doctor or diabetes educator first. It's always a good idea to seek professional advice, especially if you have diabetes complications or other medical conditions that may affect the type or amount of activity you do. Start slowly, rest when you get tired, and gradually work up to a consistent exercise habit.
Finally, people with diabetes may be more susceptible to foot injuries or infections. Therefore, pay special attention to your feet during and after training. Choose shoes that fit properly, do not rub or press against your skin, and are appropriate for your activity. After exercise, check your feet for any bruising or irritation, and let your doctor know right away if your feet are red, sore, or swollen.
Do you want to make a difference in the fight against diabetes? Take ACE's Diabetes Prevention Coaching Course and learn evidence-based disease prevention strategies to use with clients managing or at risk for diabetes.