Exercise and Diabetes: How Physical Activity Can Help You Manage Your Condition
Exercise is an important part of managing diabetes. It can help keep blood sugar levels in check, lower the risk of complications, and make you feel better.
Types of Exercise
There are three types of exercises you can add to your daily routine.
- Aerobic Exercise is a form of cardio that can strengthen your heart and lungs. It includes activities like walking, swimming, biking, dancing, and water aerobics.
- Strength training uses weight to build muscle mass. You can use weights, resistance bands, or even your own body weight.
- Stretching helps make your muscles and joints more flexible. It can help improve your range of motion. Activities like Tai Chi, yoga, or individual stretches are options for this type of exercise.
Frequency
The Centers for Disease Control and Prevention (CDC) recommends adults to have at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week and strength training two or more days a week. If your blood sugar is high, talk to your doctor before you exercise. If your blood sugar is low at the time of activity you may need to eat a snack or reduce your insulin. Always check with your doctor before starting a new exercise routine.
Tips for Incorporating Exercise into Your Daily Routine
- Set aside some time each day for exercise. Block time on your personal calendar or smartphone device to slowly add exercise to your daily schedule.
- Ask a friend to keep you company. Exercising with a friend can make it more fun and help you stay motivated.
- Find activities you enjoy and that fit into your lifestyle.
- Start slowly and slowly increase intensity and the length of your workouts.
- Listen to your body and stop if you feel pain.
How to Get Started
Before you start exercising, talk to your doctor. They can help you make sure exercising is safe for you and that you are doing the right exercises specific to your needs.
Author: Diana Thornton RDN, LD, CDCES|CCS Health
This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.
Resources:
Centers for Disease Control and Prevention. (2022, June 2). How much physical activity do adults need?. Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/adults/index.htm
