Engaging in regular physical activity alongside improving nutrition is an effective strategy for optimising glucose levels. In this blog post, we will discuss the importance of exercise for those living with diabetes and highlight the types of exercise that are particularly beneficial.
TIP: Before starting a new exercise program, we recommend undergoing a Body Composition Analysis to establish baseline results. This analysis will enable you to track your progress, such as changes in muscle and fat mass, which can only be accurately measured by specialized scales. Click to book an analysis at Nourish
Why is Exercise Important for Diabetes?
- Improved Blood Sugar Control: Exercise helps muscles use glucose more effectively, which can lead to lower blood sugar levels. Physical activity increases insulin sensitivity, allowing the body to use insulin more efficiently.
- Weight Management: Maintaining an optimal body composition is essential for managing diabetes. Exercise burns calories and helps reduce body fat, which can improve insulin sensitivity and blood sugar control.
- Cardiovascular Health: People with diabetes are at a higher risk for cardiovascular diseases. Regular exercise strengthens the heart and improves circulation, reducing the risk of heart disease and stroke.
- Enhanced Mood and Mental Health: Diabetes management can often feel stressful. Physical activity releases endorphins, which improve mood and reduce anxiety and depression. Regular exercise can also improve sleep quality, contributing to overall well-being.
- Reduced Risk of Complications: Regular exercise can lower the risk of diabetes-related complications like neuropathy, retinopathy, and kidney disease by promoting better circulation and overall health.
Types of Exercise for Diabetes Management
While any form of physical activity can be beneficial, certain types of exercise are particularly effective for regulating glucose levels:
1. Aerobic Exercise
Aerobic exercises, also known as cardiovascular exercises, are particularly effective for improving insulin sensitivity and improves body composition. Activities include:
- Walking: A simple and accessible form of exercise that can be easily incorporated into daily routines. Aim for at least 150 minutes of moderate-intensity walking per week.
- Cycling: Whether on a stationary bike or cycling outdoors, this low-impact exercise can enhance cardiovascular health and aid weight management.
- Swimming: A great option for those with joint pain or mobility issues, swimming provides a full-body workout while being gentle on the body.
2. Strength Training
Strength training helps build muscle mass, which can improve metabolism and enhance glucose control. Recommended activities include:
- Weight Lifting: Using free weights or resistance machines two to three times a week can significantly impact blood sugar management.
- Bodyweight Exercises: Movements such as squats, lunges, push-ups, and resistance band exercises can be done anywhere and are effective for building strength.
3. Flexibility and Balance Exercises
Incorporating flexibility and balance exercises can improve overall physical fitness and reduce the risk of falls and injuries. These include:
- Yoga: Besides improving flexibility and balance, yoga has been shown to reduce stress and improve emotional well-being, making it an excellent complementary practice for diabetes management.
- Tai Chi: This gentle form of martial arts focuses on slow, controlled movements and has been associated with improved balance and reduced stress levels.
Tips for Getting Started
- Consult with a Healthcare Provider: Before beginning any exercise program, consult your allied health professional to create a safe and effective plan.
- Start Slow: If you are new to exercise, start with short sessions and gradually increase the duration and intensity as your fitness level improves.
- Monitor Blood Sugar Levels: Keep track of your blood sugar levels before, during, and after exercise to understand how your body responds to different activities.
- Stay Hydrated: Proper hydration is crucial, especially during exercise, as dehydration can affect blood sugar levels.
- Find Activities You Enjoy: Choose exercises that you enjoy to make it easier to stick with a regular routine.
Conclusion
Exercise is a powerful tool in managing diabetes and improving overall health. By incorporating aerobic, strength, and flexibility exercises into your routine, you can effectively regulate blood glucose levels, maintain an optimal body composition, and reduce the risk of complications. Remember, consistency is key, so find activities that you enjoy and make physical activity a regular part of your life. With a tailored approach, you can take charge of your diabetes management!
