Diabetes is a chronic disease that affects millions of people around the world. According to the World Health Organization, over 422 million people have diabetes, and the number is growing year by year.

In addition to medication and lifestyle changes, exercise can be an effective way to manage and prevent diabetes. In this article, we will discuss the benefits of exercise for diabetes and how you can decrease your risk of developing diabetes through regular physical activity.

The Benefits of Exercise for Diabetes

Exercise has many benefits for those with diabetes, including:.

Lowering Blood Sugar Levels

Physical activity helps your body use insulin more effectively, which leads to better blood sugar control. This is particularly important for people with type 2 diabetes, as their bodies are less responsive to insulin.

Reducing the Risk of Complications

Regular exercise can help reduce your risk of developing complications such as heart disease, stroke, and neuropathy – all of which are more common in people with diabetes.

Exercise can also help keep your blood pressure and cholesterol levels in check.

Losing Weight

Maintaining a healthy weight is important for diabetes management and prevention. Exercise can help you lose weight or maintain a healthy weight range, which can in turn improve your blood sugar control.

What Types of Exercise are Best for Diabetes?

The best types of exercise for diabetes are activities that get your heart pumping and your muscles working. These can include:.

Aerobic Exercise

Aerobic exercise, such as walking, jogging, cycling, or swimming, is great for improving cardiovascular health and burning calories. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.

Strength Training

Strength training, such as lifting weights or using resistance bands, can help build muscle, improve bone density, and boost your metabolism. Aim for at least two strength sessions per week.

Flexibility Exercises

Flexibility exercises, such as stretching or yoga, can help improve range of motion and reduce the risk of injury. Aim for at least two flexibility sessions per week.

How Much Exercise Should You Do?

The American Diabetes Association recommends that people with diabetes aim for at least 150 minutes of moderate-intensity aerobic exercise per week, spread out over at least three days.

You should also aim for at least two strength training sessions per week and two flexibility sessions per week.

Of course, everyone’s exercise needs are different, so it’s important to speak with your doctor or a diabetes educator to create an exercise plan that’s right for you.

How to Start an Exercise Program

If you’re new to exercise, it’s important to start slowly and gradually increase the intensity and duration of your workouts. Here are some tips to help you get started:.

Choose Activities You Enjoy

If you enjoy an activity, you’re more likely to stick with it. Choose activities that you find fun and enjoyable, such as dancing or hiking.

Get Support

Exercising with a friend or family member can help keep you motivated and accountable. You can also consider joining a fitness class or hiring a personal trainer.

Set Realistic Goals

Set achievable goals for yourself, such as walking for 30 minutes per day, three times per week. As you become more fit, you can gradually increase the intensity and duration of your workouts.

Exercise Precautions for Diabetes

If you have diabetes, it’s important to take some precautions before starting an exercise program. Here are some things to keep in mind:.

Check Your Blood Sugar

Check your blood sugar before and after exercise to see how it affects your levels. This can help you adjust your medication and food intake to prevent hypoglycemia (low blood sugar).

Wear Proper Footwear

People with diabetes are more prone to foot problems, so it’s important to wear well-fitting and supportive shoes. Check your feet regularly for blisters, cuts, or other signs of injury.

Stay Hydrated

Drink plenty of water before, during, and after exercise to stay hydrated. Dehydration can lead to high blood sugar levels and other health problems.

Be Prepared for Hypoglycemia

Carry glucose tablets or another source of fast-acting carbohydrates with you in case you experience hypoglycemia during exercise. It’s also important to let your exercise partners know about your condition and how to help you if necessary.

Conclusion

Exercise is an important tool in the management and prevention of diabetes. Regular physical activity can help lower blood sugar levels, reduce the risk of complications, and improve overall health and well-being.

To reduce your risk of developing diabetes, aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with strength training and flexibility exercises. Speak with your doctor or a diabetes educator to create an exercise plan that’s right for you.