Introduction
Physical activity is one of the most powerful tools for managing diabetes. It acts like a natural medicine, helping your body use insulin more effectively and lowering blood sugar levels.
How Exercise Helps
- Improves Insulin Sensitivity: Exercise makes your muscle cells more sensitive to insulin, meaning they can better use the available insulin to take up glucose during and after activity.
- Lowers Blood Sugar: Muscles use glucose for energy without needing insulin when you’re active, which directly lowers blood sugar levels.
- Aids Weight Management: Regular exercise helps maintain a healthy weight or lose excess weight, which is crucial for managing Type 2 diabetes.
- Reduces Heart Disease Risk: It lowers blood pressure and improves cholesterol levels, reducing the risk of diabetes-related complications.
Types of Beneficial Exercise
A good fitness plan includes a mix of the following:
- Aerobic Exercise: Activities that get your heart rate up.
- Examples: Brisk walking, swimming, cycling, dancing.
- Goal: At least 150 minutes per week of moderate-intensity activity.
- Strength Training: Builds muscle mass, which is a major user of blood glucose.
- Examples: Lifting weights, using resistance bands, bodyweight exercises (squats, push-ups).
- Goal: 2-3 sessions per week on non-consecutive days.
- Flexibility and Balance: Important for overall fitness and preventing injuries.
- Examples: Stretching, yoga, Tai Chi.
Important Safety Tips
- Check Your Blood Sugar: Check before, during (for long sessions), and after exercise to see how your body responds.
- Stay Hydrated: Drink plenty of water.
- Be Prepared for Lows: Always have a fast-acting source of carbohydrates (like glucose tablets or juice) handy in case of low blood sugar (hypoglycemia).
- Wear Proper Footwear: Protect your feet, as diabetes can cause nerve damage.
Conclusion
Incorporating regular physical activity into your routine is a cornerstone of diabetes care. It’s a free, effective, and empowering way to take control of your health. Always consult your doctor before starting a new exercise program.