It is well-known that physical activity is beneficial for overall health. However, for individuals with diabetes, physical activity is crucial for managing the condition. Diabetes is a chronic disease that affects millions of people worldwide.

It is characterized by high levels of blood sugar due to the body’s inability to produce insulin or use it effectively. Regular physical activity has been shown to improve insulin sensitivity and lower blood sugar levels in people with diabetes.

The benefits of physical activity for people with diabetes

Regular physical activity has numerous benefits for people with diabetes, including:.

Improved blood sugar control: Physical activity can help lower blood sugar levels by increasing insulin sensitivity and glucose uptake by the muscles.
Weight management: Physical activity can help individuals maintain a healthy weight, which is important for managing diabetes.
Improved cardiovascular health: Diabetes is a major risk factor for heart disease, and physical activity can help reduce this risk by improving heart function and reducing blood pressure and cholesterol levels.
Reduced risk of complications: Individuals with diabetes are at increased risk of developing complications such as kidney disease, nerve damage, and eye disease. Regular physical activity can help reduce this risk.

Types of physical activity for people with diabetes

There are two main types of physical activity: aerobic exercise and resistance training.

Aerobic exercise

Aerobic exercise is any activity that gets your heart rate up and increases your breathing rate. Examples of aerobic exercise include brisk walking, jogging, cycling, swimming, and dancing.

Aerobic exercise is important for people with diabetes because it can help lower blood sugar levels and improve cardiovascular health.

Resistance training

Resistance training, also known as strength training, involves using weights or resistance bands to build muscle strength.

Resistance training is important for people with diabetes because it can increase muscle mass and improve glucose uptake by the muscles. Examples of resistance training exercises include weightlifting, push-ups, and squats.

How much physical activity do people with diabetes need?

The American Diabetes Association recommends that individuals with diabetes engage in at least 150 minutes of moderate-intensity aerobic exercise per week, spread over at least three days per week with no more than two consecutive days without exercise. Alternatively, they can engage in at least 90 minutes of vigorous-intensity aerobic exercise per week, again spread over at least three days per week with no more than two consecutive days without exercise.

In addition, they should perform resistance training exercises at least two times per week, with a goal of exercising all major muscle groups.

Tips for getting started with physical activity

Getting started with physical activity can be challenging, especially if you’re not used to exercising regularly. Here are some tips to help you get started:.

Start slow: Begin with low-intensity exercises and gradually increase the duration and intensity of your workouts over time.
Find an exercise buddy: Exercising with a friend or family member can help keep you motivated and accountable.
Set realistic goals: Aim to start with small goals that are achievable and build up gradually over time.
Stay safe: Consult with your healthcare provider before starting any exercise program. Take necessary precautions, such as wearing proper footwear and staying hydrated.

In conclusion

Physical activity is an important part of managing diabetes. It can help improve blood sugar control, weight management, cardiovascular health, and reduce the risk of complications.

Individuals with diabetes should engage in at least 150 minutes of moderate-intensity aerobic exercise per week, along with resistance training exercises at least two times per week. Starting with small goals and building up gradually, with the support of a healthcare provider and/or exercise buddy, can help make physical activity a sustainable part of managing diabetes and achieving overall health and wellness.