Diabetes is a chronic disease in which the body does not produce or properly use insulin. It can lead to serious health problems, including heart disease, blindness, and kidney failure.
The goal of diabetes management is to keep blood glucose, also called blood sugar levels within target ranges without causing too much low blood sugar (hypoglycemia) or high blood sugar (hyperglycemia).
When you have diabetes it’s important to get regular physical activity because it helps control your weight and reduces the risk of other medical conditions like heart disease and stroke.
Diabetes comes in two forms: Type 1 and Type 2.
Type 1 diabetes is a chronic disease in which the pancreas fails to produce adequate amounts of insulin. Type 2 diabetes, often referred to as adult-onset or non-insulin-dependent diabetes, is a long-term disorder that affects how the body handles blood sugar (glucose). It affects around 90% of people.
The bad news is that it causes insulin resistance in the body. The good news is that by engaging in physical activities and other lifestyle modifications, we may prevent, cure, and delay diabetes.
According to medical practitioners, people with type 2 diabetes should reduce the amount of time spent in sedentary behavior. A sedentary lifestyle is one that is characterized by little or no physical activity.
Consider a person who spends most of their day sitting, watching television, and socializing. This comes with irregular hours and lots of food, which can contribute to poor health in three ways: physically, cognitively, and emotionally. Prolonged sedentary behavior also causes poor glycemic control.
How Exercise Affect Blood Sugar?
The impact of physical activity on your blood sugar is dependent on how long you are active, as well as many other factors. Exercise aids in the improvement of glycemic control by providing five minutes of standing or low-intensity ambulation every 20-30 minutes during extended sitting. Adults with type 2 diabetes should avoid lengthy sitting for five minutes after a meal, which is usually when blood sugar levels are too high.
Regular physical activity can be an effective method in preventing type-two diabetes, but it should not replace medication or insulin therapy if you have the disease. However, people with type two diabetes who exercise regularly are less likely to require glucose-lowering drugs than sedentary individuals. A combination of both diet and exercise is the best way to lower blood sugar levels.
What Are Some Good Ways to Exercise?
One of the most effective forms of physical activity for people with diabetes is aerobic exercises like walking, jogging, running, and biking. Resistance training such as weight lifting can strengthen muscles that may be impaired due to chronic illness or injury; however, it may not be recommended if the person has poor balance or neuropathy.
It is important to warm up before engaging in physical activity by running, walking, or cycling for five minutes at a pace that gradually increases heart rate and breathing. Stretching exercises should also be done after you are physically active since muscles become stressed during exercise; this helps to prevent injury and soreness.
How Much Exercise is Enough?
The American Diabetes Association recommends that people with diabetes should engage in at least 150 minutes of moderate-intensity exercise each week or do the equivalent of 75 minutes a week, which consists of two sessions per day for 50 minutes. If you have difficulty starting an exercise routine because it takes a long time to get through it, you can start with five minutes a day and gradually increase your workout as your body adjusts.
What Are the Benefits of Exercising?
Physical activity is important because it helps control weight and reduces stress. It improves heart function by improving blood flow throughout the body which may prevent cardiovascular disease from occurring in people with diabetes.
Regular physical activity may also help you avoid complications caused by high blood sugar levels in the body, such as nerve damage and increased risk of infections.
Regular exercise can improve insulin sensitivity, which is needed to maintain healthy blood sugar levels in people with type two diabetes. It lowers stress hormones that make us store fat around our belly and increases the body’s ability to use insulin.
Exercising is a great way for people with diabetes to monitor their blood sugar levels, especially if they have type one or advanced stages of type two diabetes. When starting an exercise program, it may be beneficial to work closely with your doctor and check blood glucose at least four times a day during increased physical activity.
Let’s look at some of the other advantages of exercising:
- Aerobic, resistance, and combining both types of exercise are all effective at lowering HbA1c levels in persons with diabetes.
- If you do not have any other health problems aside from diabetes, outdoor adventures, such as walking, should be safe. As a result, it’s critical to consult a trainer and receive the appropriate training suggestions.
- Adults with type 2 diabetes who received personal training or did yoga instead of usual treatment had better glycemic control, lipid levels, and body composition outcomes.
- Exercising on a daily basis is important for diabetes management; it may help you become fitter.
Exercise is a great way to become fitter if you don’t have any other health problems aside from diabetes. As long as you consult a trainer, outdoor adventures such as walking should be safe for those with type two or advanced stages of type two diabetes. Exercising daily is important, it may help you manage your blood sugar levels better by lowering stress hormones that make us store fat around our belly and increasing your body’s ability to use insulin.