Diabetes is a chronic condition that affects almost 40 million Americans. It is characterized by high levels of glucose (sugar) in the blood stream and the inability to bring them down to normal levels. For someone with diabetes, their body cannot produce or effectively use insulin, a hormone that regulates blood sugar. There are two main types of diabetes:
Type 1 diabetes is an autoimmune disease where the body’s immune system attacks and destroys the insulin-producing cells in the pancreas. It typically develops in childhood or adolescence, and requires lifelong insulin therapy. Type 1 makes up roughly 5-10 percent of all diabetes cases, and often is considered genetic.
Type 2 diabetes is the most common form, accounting for around 90% of cases. People develop type 2 when the body becomes resistant to insulin or simple cannot produce enough insulin. It can develop at any age, but is more often seen in adults and usually associated with obesity and a sedentary lifestyle. That doesn’t mean children are immune however, and those rates are also rising.
According to the Centers for Disease Control and Prevention (CDC), in 2021, an estimated 38.4 million Americans (11.6% of the population) had diabetes, with around 2 million having type 1 diabetes.
Regular exercise plays a crucial role in managing diabetes by helping to regulate blood sugar levels and increase insulin sensitivity. When muscles contract during exercise, they can absorb glucose from the bloodstream and use it for energy, effectively lowering blood sugar levels. Additionally, exercise can improve the body’s ability to use insulin more efficiently, further contributing to better blood sugar control.
How Exercise Regulates Blood Sugar Levels
Regular physical activity plays a crucial role in regulating blood sugar levels for people with diabetes. During exercise, the contracting muscles can effectively absorb glucose from the bloodstream and use it as fuel, even in the absence or reduced production of insulin (Source). This mechanism helps lower blood glucose levels during and immediately after exercise.
Additionally, exercise increases insulin sensitivity, which means the body’s cells can more effectively utilize the available insulin to absorb glucose from the bloodstream (Source). This enhanced insulin sensitivity can persist for up to 24 hours or more after physical activity, providing a prolonged blood sugar-lowering effect.
Consistent exercise can also help improve long-term blood glucose control, as evidenced by lower hemoglobin A1C levels. The A1C test measures average blood sugar levels over the past 2-3 months, and regular exercise has been shown to contribute to better A1C readings for individuals with diabetes.
- How Exercise Regulates Blood Sugar Levels
- Types of Exercise for Diabetes Management
- Exercise Guidelines for People with Diabetes
- Precautions for Exercising with Diabetes
- Weight Management and Diabetes
- Exercise for Reducing Cardiovascular Risk
- Mental Health Benefits of Exercise for Diabetics
- Tips for Starting an Exercise Routine
- The Way Forward: Committing to Exercise
Types of Exercise for Diabetes Management
For individuals with diabetes, making sure to include a combination of aerobic and strength training exercises in their routine is incredibly important. Aerobic exercises, such as brisk walking, jogging, cycling, and swimming, are key for improving cardiovascular health and managing blood sugar levels. According to GoodRx, aerobic activities can help increase insulin sensitivity and promote weight loss, both of which are crucial for diabetes management.
Aerobic exercises are great, but don’t forget about strength training because it is equally important. Resistance training with free weights, resistance bands, or weight machines can help build lean muscle mass, which in turn can help improve insulin sensitivity and glucose uptake by the muscles. The combination of aerobic and resistance training, as recommended by the American Diabetes Association (ADA) guidelines, is probably the most effective combination for controlling blood sugar levels and managing type 2 diabetes outside of nutrition.
Exercise Guidelines for People with Diabetes
The American Diabetes Association (ADA) recommends 150 minutes of moderate-intensity aerobic activity per week. That’s roughly 30 minutes, five days a week. Spread it out over at least three days and don’t skip more than two days in a row. These guidelines are actual research backed science, not SCIENCEᵀᴹ and they align with the World Health Organization (WHO) standards for overall health benefits. Sometimes even a broken clock is right when it comes to health.
Can’t Hit 150 Minutes?
If 150 minutes is too hard, start smaller. Even lower levels of activity—30 minutes, three days a week, or a total of 90 minutes per week—is going to be better than nothing and includes benefits like better glycemic control and slashed risks of cardiovascular disease and mortality.
Tailor It to You: One Size DOESN’T Fit All (but doing absolutely nothing will get you nowhere)
These recommendations are your baseline, not the end-all-be-all. Your exercise plan should fit your abilities, lifestyle, and health status and there isn’t a cookie-cutter plan. Consult with your healthcare provider or trainer to tailor it to you.
Precautions for Exercising with Diabetes
While exercise is great and really provide quite a few benefits for managing diabetes, it’s important to take certain precautions to ensure your safety and prevent complications. One of the primary concerns is monitoring blood sugar levels before, during, and after exercise. For example, if your blood sugar level is below 100 mg/dL before exercising, you should consume a small snack or piece of fruit to boost it and avoid hypoglycemia (low blood sugar).
It’s also probably a good idea to have quick-acting carbohydrate snacks on hand during exercise, such as glucose tablets, hard candies, or fruit juice, in case your blood sugar drops too low. Wearing a medical identification bracelet or carrying an ID card can alert others to your condition in case of an emergency.
If you’re taking insulin or certain diabetes medications, you may need to adjust your dosage or timing to accommodate your exercise routine. The American Diabetes Association recommends consulting with your healthcare team to build an appropriate plan for adjusting your medication regimen when exercising.
Weight Management and Diabetes
Considering the correlation between diabetes and obesity, if you want to manage diabetes or avoid developing it altogether, maintaining a healthy weight isn’t just important—it’s non-negotiable. And that means that exercise isn’t some optional extra; it’s your main weapon for weight control and fat loss.
Research Speaks: A study in the New England Journal of Medicine shows that people who hit their physical activity targets but didn’t nail their weight loss goals still saw a 44% drop in new diabetes cases. So, yeah. Working out really is that powerful.
Unlock Your Potential: It’s not magic. It’s actual science. Regular exercise plus a balanced diet is your golden ticket. For those wrestling with diabetes or trying to dodge it, losing that extra baggage makes a world of difference. Combining the two can help enhance insulin sensitivity and build a leaner metabolic machine capable of functioning properly. More muscle means a higher metabolism which leads to you burning more calories just for existing.
Deep Dive into Fat Loss: Visceral fat, that nasty stuff hugging your organs, is enemy number one. And worst of all is that it isn’t always visible so you might not know you have it. Visceral fat is the main culprit in driving insulin resistance and exercise slashes the amount you hold. Not willing to put in the effort? That’s fine, but future you might not like the consequences.
Exercise for Reducing Cardiovascular Risk
Bodily Armor Against CVD: Regular exercise isn’t just a feel-good recommendation. It’s a proven, indispensable weapon against cardiovascular disease (CVD), especially if you’re battling diabetes. StatPearls says that exercise bulldozes cardiovascular risk factors and mortality rates in diabetic patients. If you want to live longer you will prioritize exercise.
Cholesterol: Don’t underestimate what a good sweat session can do for your cholesterol levels. Physical activity isn’t just about burning calories; it’s about optimizing your internal chemistry. Exercise spikes your HDL (the “good” cholesterol) and slashes your LDL (the “bad” cholesterol) along with triglycerides. This balancing act directly translates into a lowered risk of heart disease and stroke. Your arteries will thank you.
Blood Pressure: Moving your body is a direct counterattack on high blood pressure, a heavyweight risk factor for CVD. Weight loss, improved blood vessel function, and reduced inflammation are perks of regular physical activity. This trifecta helps manage hypertension, a frequent companion of diabetes. In other words, ditch the sedentary lifestyle before it ditches you.
Endothelial Function: Your blood vessels’ ability to dilate and constrict—known as endothelial function—matters more than you realize. Exercise enhances this function in people with type 1 diabetes. Improved endothelial function means better cardiovascular health, reduced complications, and ultimately, a longer life span. Ignore this, and you’re compromising your body’s core infrastructure.
Mental Health Benefits of Exercise for Diabetics
Beyond the physical benefits of exercise for managing diabetes, regular physical activity can also have a huge impact on mental well-being. Studies have shown that exercise can help reduce symptoms of stress, anxiety, and depression in individuals with diabetes. According to a review published in Science Direct, physical activity may be effective in alleviating depressive symptoms and improving glycemic control.
Exercise has been found to promote the release of endorphins, which are natural mood-boosting chemicals in the brain. This can lead to an improved sense of well-being and a more positive outlook. As an added benefit, regular exercise can enhance sleep quality, which is crucial for managing stress levels and maintaining overall mental health.
By incorporating physical activity into their daily routines, individuals with diabetes can experience a range of mental health benefits, including reduced stress and anxiety, improved mood, and better sleep quality. These positive effects can contribute to better diabetes management and an overall improved quality of life.
Tips for Starting an Exercise Routine
If you want to really pull in some benefits, this isn’t about dabbling in fitness when you feel like it. It’s about dialing in on what keeps you moving day in and day out. Here’s how to master that:
Find Your Groove: Locking down an exercise routine that you actually enjoy is important. We’re talking about trying everything under the sun—walking, swimming, cycling, dancing—until you hit on what lights you up. The American Diabetes Association pushes for activities that fit seamlessly into your life, are affordable, and convenient.
Track Everything: If you’re not tracking, you’re slacking. Keep detailed records of your workouts, be it through a fitness tracker, an app, or even a pen and notebook. Record distances, times, weights lifted—track it all. Those data points give you tangible proof of progress. Celebrate the small wins; they add up and fuel your drive to keep pushing harder.
Build the Habit: Building a new habit is a grind, and fitness is no different. Start with a manageable 10-15 minutes of activity per day. Gradually ramp up the duration and intensity as you get comfortable. Rome wasn’t built in a day, and neither will your fitness empire. Consistency is your best friend here—aim to exercise at least a few times a week. Even a short walk around the block counts. It’s about creating rhythm and sticking to it.
The Way Forward: Committing to Exercise
The evidence is clear – regular exercise is a powerful tool for managing diabetes and reducing the risk of complications. From regulating blood sugar levels to boosting cardiovascular health and mental well-being, the benefits of an active lifestyle cannot be overstated.
As you head out on this journey, remember that small steps can lead to significant progress. Start by incorporating activities you enjoy into your routine, whether it’s brisk walking, swimming, or lifting weights. Gradually increase the duration and intensity as you build endurance. Most importantly, celebrate each milestone along the way.
For additional support and resources, consult with your healthcare provider, join a local diabetes support group, or explore reputable online communities. Remember, you are not alone in this journey, and with determination and perseverance, you can take control of your health and live a vibrant, fulfilling life.
