Physical activity is a vital aspect of diabetes management that can help:
According to the American Diabetes Association, adults with diabetes should aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with muscle-strengthening activities on 2 or more days per week.
In this article, we will explore :
Benefits of Physical Activity for Diabetes Management
Physical activity has numerous benefits for people with diabetes, such as:
🩸IMPROVING BLOOD GLUCOSE LEVELS:
Physical activity can help lower blood glucose levels, which is critical for diabetes management. Insulin sensitivity is increased, so your muscle cells are better able to use any available insulin to take up glucose during and after activity. When your muscles contract during activity, your cells are able to take up glucose and use it for energy whether insulin is available or not.
💉 REDUCES INSULIN RESISTANCE:
Exercise and physical activity help your body use insulin more effectively, thereby reducing insulin resistance. Insulin resistance is contributed by excess adiposity, especially in the waistline. Hence, regular exercise can assist in reducing body fat, thus increasing the body's sensitivity to insulin.
♥️ LOWERS RISK OF CARDIOVASCULAR DISEASES:
Regular physical activity can help lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease and stroke. Exercise improves blood supply to the heart muscles and increases high-density lipoprotein (HDL) cholesterol levels, all of which can lower stress on the heart and improve cardiovascular function in healthy and diseased individuals.
Types of Physical Activity for Diabetes Management
There are 3 main types of physical activity that are beneficial for diabetes management:
Aerobic exercise: These are activities that increase your heart rate and breathing, such as brisk walking, cycling, swimming, and dancing.
Resistance training: These are exercises that use weights or resistance bands to strengthen your muscles, such as weightlifting or push-ups.
Flexibility and balance exercises: These are activities that improve flexibility, balance, and coordination, such as yoga or Tai Chi.
How to Incorporate Physical Activity into Your Daily Routine:
Here are some tips on how to incorporate physical activity into your daily routine:
Start slow and gradually increase intensity and duration.
Find activities that you enjoy and are sustainable in the long run.
Make physical activity a habit by scheduling it into your daily routine.
Break up sedentary time by taking frequent breaks and moving around.
Consider getting a workout buddy or joining a group exercise class for added motivation.
Precautions for Physical Activity with Diabetes
While physical activity is generally safe for people with diabetes, there are some precautions to keep in mind:
Consult with your healthcare provider before starting any exercise program.
Monitor your blood glucose levels before, during, and after exercise.
Stay hydrated and avoid exercising in extreme temperatures.
Wear comfortable and appropriate footwear to prevent injuries.
Physical activity is a crucial component of diabetes management that offers numerous benefits for overall health and well-being. By incorporating regular exercise into your daily routine and taking necessary precautions, you can improve glucose control, reduce insulin resistance, and lower the risk of cardiovascular disease.
Dr Lavanya Narayanan, MBBS, MRCP (UK), FRCP (Lond)
An internist, diabetologist and educationist, also the Medical Content Manager at MEDIT