Diabetes, both type 1 and type 2, is a disease where one’s blood sugar levels are too high. According to the American Diabetes Association, type 2 diabetes is the most common form of diabetes, and this means that the patient’s body cannot use insulin properly. On the other hand, approximately 1.6 million Americans have type 1 diabetes, which means that the body does not produce insulin at all.
The good news is that with a healthy diet and exercise, both type 1 and type 2 diabetes can be better managed, and exercise can especially help those with type 2 diabetes manage their blood sugar levels.
According to a 2010 study, most people with type 2 diabetes can safely exercise as long as certain precautions are taken. The researchers found that physical activity plays a significant role in the control of insulin resistance and diabetes-related health complications. Further, they determined that both aerobic and resistance training can help with the management of negative type 2 diabetes outcomes, such as risk for cardiovascular disease and death, but exercise must be done regularly to reap these benefits.
Additionally, in a 2013 study, researchers analyzed older adults with type 2 diabetes who exercised for at least 175 minutes each week and compared them with a control group. The group who exercised often achieved significantly greater improvements in many different measures of health, including cardiovascular fitness, blood sugar control, blood pressure, severe diabetic kidney disease, quality of life, and more.
Individuals with diabetes should always consult with a doctor before beginning exercise but if you already have clearance from your doctor and don’t know where to begin with your fitness journey, here are our tips for getting started:
Go for lots of walks
According to the Harvard Medical School, past studies found that people with diabetes who walked for at least two hours each week were less likely to die from cardiovascular disease than those who were sedentary. Further, those who walked for three to four hours each week decreased their risk of death even more. Therefore, if you suffer from diabetes, grab your dog, your friend, or your family member and go for lots of walks!
Exercise every day
For individuals with type 2 diabetes, The American Diabetes Association recommends daily exercise to help enhance insulin action. If you are unable to exercise daily, they specify that you should not allow more than two days to pass between exercise sessions. People with type 1 diabetes can also benefit from frequent exercise, and in adults with type 1 diabetes, regular exercise has been associated with a decreased risk of death.
Exercise one to three hours after eating
The Harvard Medical School suggests exercising one to three hours after eating because this is when your blood sugar level is likely higher. They also recommend testing your blood sugar level before beginning your workout, and if it is less than 100mg/dL, you should eat a small snack to avoid hypoglycemia (low blood sugar).
Watch for symptoms of low blood sugar during exercise
The Mayo Clinic recommends that if you are planning to exercise for an extended period of time, you should check your blood sugar every 30 minutes. You should stop exercising if your blood sugar is below 70 mg/dL or if you feel weak and shaky. Then, eat or drink something with at least 15 grams of fast-acting carbohydrates, such as half a cup of fruit juice or hard candy. Recheck your blood sugar after 15 minutes, and if it reaches at least 70 mg/dL, you can resume your workout.
Find creative ways to get active
Because exercise is so crucial for individuals with diabetes, it is important to look for creative ways to get active every day and think outside of the box! The Center for Disease Control suggests that people with diabetes fit in at least 20 minutes of activity every day. They suggest doing moderate-intensity activities, such as doing housework, dancing, or even mowing the lawn. Any kind of exercise is better than no exercise!
Lastly, don’t forget to drink lots of fluids, check your feet for sores and irritation, and wear comfortable shoes to get the best and safest workout!
