Diabetes and Exercise: The Best Routines for Managing Your Condition
Exercise may not be at the top of your list when it comes to diabetes management. Still, studies show that regular physical activity can reduce the risk of heart disease, stroke, and other diabetes-related conditions, as well as make it easier to manage your blood glucose levels.
In fact, your doctor may suggest exercise before insulin or other medications if you’re overweight or have high blood pressure or high cholesterol. But what exercises are best? And how much do you need to do? Read on to learn more about the best exercises for diabetes patients and how to get started on an exercise plan tailored specifically to your needs.
When should I get started?
The sooner you start, the better! It is never too late to change your lifestyle, but the sooner you do it, the easier it will be. If you are new to exercise or have not exercised in a while, talk to your doctor before starting. You may need clearance or an evaluation before starting any new routine. Sticking with what’s working: There are many different types of exercise out there, so stick with what works best for you. That might be running on a treadmill at home or going outside and playing soccer with friends every day after work.
A long-term commitment: Remember that dieting and exercising are something that needs to be done on a long-term basis, not just over the course of a week or two.
How will exercising help manage my blood sugar?
Exercising helps lower blood glucose levels by increasing your body’s insulin sensitivity. In people with diabetes, the pancreas does not produce enough insulin to regulate blood sugar levels. Exercise increases muscle mass in the body, which is a major factor in helping regulate blood sugar levels.
People with diabetes may also need to take medications (such as metformin or insulin) before or after exercise to help manage their condition. Consult your physician before starting any exercise routine if you have diabetes.
For many people with diabetes, aerobic exercises such as jogging and swimming can improve their blood glucose control. Non-aerobic exercises such as weight training can also be beneficial for managing symptoms of type 2 diabetes.
Drinking plenty of water throughout your exercise routine is essential to stay hydrated while working out, especially when it’s hot outside!
What kind of exercise should I try?
Physical activity is an important part of living a healthy life with diabetes. Studies show that those who are physically active have better blood sugar control, lower blood pressure, and a reduced risk of developing cardiovascular disease or stroke.
It’s important to remember that there is no one size fits all approach when it comes to exercise. Different people will have different needs based on their medical condition, age, fitness level, and other factors. For example, if you are overweight, physical activity can help you lose weight and reduce your risk of developing type 2 diabetes.
Others who may be more fit but at risk for heart disease or high blood pressure, they may want to focus on exercises such as yoga and tai chi.
Where can I find exercise routines specifically designed for diabetics?
If you’re looking to stay healthy as a diabetic, it’s important to remember that exercise has many benefits for people with diabetes. It can help lower blood sugar levels and make your body more sensitive to insulin, improve your overall mood, make it easier to lose weight, and reduce the risk of heart disease, stroke, or other conditions related to diabetes.
Exercise also decreases the chances of developing other health problems like high cholesterol or high blood pressure. With so many benefits for diabetics, the most difficult part may be figuring out what type of exercise is best for you.
There are three types of exercises: aerobic activity (e.g., running), resistance training (e.g., lifting weights), and flexibility/stretching (e.g., yoga). All three have their own pros and cons, but aerobic activity is usually recommended because it gets your whole body moving while resistance training targets specific areas on which to focus on improving strength.
What are the side effects of exercise on people with diabetes?
Exercise can have a number of benefits for people with diabetes, as it can help you lose weight, improve your mood, manage stress levels, and improve your blood sugar control. But it’s important to do the right kind of exercise at the right intensity level.
Moderate-intensity physical activity is best—anything that gets your heart rate up to 60% of its maximum beats per minute (120 bpm). Activities like walking, biking, dancing, or gardening count as moderate-intensity exercise.
You should also try exercises like strength training, yoga, Pilates, and water aerobics. And don’t forget about strength training! It’s especially helpful for building muscle mass, which will make your insulin work better in the long run.