If you’re living with diabetes, you’re not alone. According to the World Health Organization, over 422 million people worldwide have diabetes, and the numbers are rising. But here’s the good news: exercise can be a powerful tool in managing all types of diabetes. Let’s take a look at how you can manage diabetes through exercise here at Fitness n Motion Health Centre.
Why Exercise is Important for Diabetes
Improved Insulin Sensitivity: When you exercise, your muscles become more sensitive to insulin, the hormone that regulates blood sugar. This means your cells can better absorb and use glucose, helping to lower blood sugar levels.
Lowering Blood Sugar: Exercise can lower blood sugar levels both during and after physical activity. For many people, this means reduced reliance on medication.
Weight Management: Regular physical activity can help with weight loss or weight maintenance, which is essential for those with type 2 diabetes. Even modest weight loss can lead to significant improvements in blood sugar control.
Reduced Cardiovascular Risk: Diabetes increases the risk of heart disease. Exercise helps improve heart health by reducing cholesterol levels, lowering blood pressure, and strengthening the heart muscle.
Stress Reduction: Managing diabetes can be stressful. Exercise releases endorphins, which help reduce stress and improve mood.
Diabetes Prevention: Regular exercise can also help prevent or delay the onset of type 2 diabetes and gestational diabetes.
What Type of Exercise is Best for Managing Diabetes?
The type of exercise that works best for managing diabetes can vary from person to person. Prolonged regular exercise will be a key component in helping you manage your diabetes. So, finding activities that you enjoy and doing them on a regular basis is crucial for helping you build a sustainable exercise routine. Here are some options for activities you can start doing today:
Aerobic Exercises: Activities like brisk walking, cycling, and aerobic classes can help lower blood sugar levels and improve cardiovascular health. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity exercise.
Strength or Resistance Training: Resistance exercises like weightlifting or bodyweight exercises help build muscle mass and improve insulin sensitivity. Include strength training exercises at least two days a week. A combination of aerobic exercise and resistance training will have the biggest impact on managing blood sugar levels and overall health.
Flexibility and Balance Training: Yoga and tai chi can improve flexibility and balance, while also reducing stress. To enhance your overall well-being, it’s a great idea to incorporate these activities into your routine.
Safety Precautions When Exercising with Diabetes
Before starting a new exercise program, especially if you have diabetes, it’s essential to take some precautions:
Consult Your Healthcare Team: Talk to your doctor, a certified diabetes educator, or one of our Accredited Exercise Physiologists (AEPs) before beginning a new exercise routine. They can help you determine what activities are safe and provide guidance on blood sugar management.
Monitor Blood Sugar: Check your blood sugar before and after exercise to understand how your body responds to these activities. This information can help you adjust your medications or insulin doses accordingly.
Stay Hydrated: Dehydration can affect blood sugar levels. Drink plenty of water before, during, and after exercise.
Carry Snacks: Always have a source of fast-acting carbohydrates (e.g., glucose tablets) on hand in case your blood sugar drops during exercise.
Join Us at Fitness n Motion Health Centre
If you’re ready to take control of your diabetes, exercise is a great way to start. At FNM, we’re here to support you every step of the way. One of our experienced Exercise Physiologists will help you create a personalised exercise plan that fits your needs and lifestyle.
Don’t let diabetes hold you back; let’s work together to build a healthier, happier future! Come visit us at Fitness n Motion Health Centre, where every step you take is a step towards better health and well-being. Whether you’re looking for guidance, motivation, or just a supportive community, FNM is here for you. Let’s get moving and make managing diabetes a part of our active and fulfilling lives!
