The Role of Exercise in Managing Your Diabetes
When we think about ways to control diabetes, it’s all too easy to just focus on the diet aspect. After all, our focus is on controlling blood sugar and insulin, so it makes sense to work on our diets, right? That’s absolutely the case, but diabetes is a metabolic disease, which can also be managed (and helped) with regular exercise.
Before you picture busy gyms or fitness groups that you really can’t stand, don’t worry. Exercise comes in a huge variety of formats, and even the most gentle exercises have incredible benefits, particularly walking, which also tends to keep you injury-free. So let’s take a closer look at the best exercises to help control diabetes type 2, and some creative thoughts on building more activity into your life.
Why exercise matters so much for diabetes management
It’s vital that you learn the best exercises to help control diabetes type 2 because movement and fitness are just as important as diet when it comes to insulin control. Exercise makes your cells more insulin sensitive, which is exactly what we want, as this lowers your blood glucose and lets your body actually use sugar for energy.
But the benefits of exercise don’t end there, because it also boosts your heart health, helps you lose weight, lowers HbA1c, and improves your energy and mood. As you build muscle, you’ll enhance your resting metabolic rate and give your body more space to store and use carbohydrates in a healthy way, and your musculoskeletal system will become stronger, keeping you active, functional, and resilient as you age.
Basically, if you want to be healthy, you can’t avoid exercise! But the really good news is, the best exercises to help control diabetes type 2 are the ones you actually enjoy doing, because these are the ones you’ll stick to. There’s absolutely no point in doing several weeks’ worth of an intensive regime that you hate, only to get injured or demotivated and end up back on the sofa, watching TV and indulging in bad habits again!
So how much exercise do you really need to do?
For your overall metabolic health, aim to get at least 150 minutes of moderate to vigorous exercise a week, and don’t go two days or more without any activity. Broken up across 7 days, this 150-minute recommendation is very little at all, and you can get your daily exercise dose in small snack-size bursts if you’re pressed for time.
Which exercises should I be doing?
Start by thinking about which exercise you might enjoy doing and which of these you can genuinely stick to. Walking is the perfect beginner exercise, as you can fit it into your day easily – in chunks if necessary – and need no equipment or kit to get started. If you’re also currently unfit, it’s a great entry exercise and hugely beneficial to the human body. If you’re already fit, pick up the pace until you feel your heart pumping or continue bumping things up to a slow jog. If you walk after eating food, it also helps your body to process glucose and aids digestion as a double win.
Resistance training is a superb exercise. Whether you lift a barbell, dumbbells, kettlebells, or use resistance bands, you’ll build dynamic and metabolically active muscle mass that will work to keep your entire metabolic system healthy and also boost bone density. Muscle mass is a major indicator of healthy adult life, and the more you can pack on, the more likely you are to remain vibrant and strong as you get older. Lift heavier weights and you’ll feel yourself getting a cardio workout at the same time.
Beyond these basics, there are plenty of sports, exercise classes, martial arts or activities that will get your heart pumping, your muscles strong and your joints limber. Even better, exercise tends to be social so it has profound mental benefits too.
Tips for managing exercise as a diabetic
These tips will help you to get the most from your new exercise regime:
- Get into the habit of doing a short walk or a few kettlebell swings every hour to reduce blood sugar spikes after a meal and to combat long periods of sitting
- Check your blood sugar before exercise, during it and afterwards so you can see the effect that it’s having on you
- Stay hydrated but don’t chug litres of water before you train, just have a glass and sip during longer exercise sessions
- Have a fast-access sugar source with you like a small snack or glucose tablets, in case your blood sugar plummets. Eat more protein and healthy fat too to keep your blood sugar stable.
- Wear supportive and well-fitting trainers, because diabetes can cause issues with circulation and nerve damage. Always check your feet for blisters and any issues.
- Track your progress to stay motivated. Weigh yourself, take measurements, log your training diary and make it as social as possible, as exercise is also a great way to meet new friends.
Ready to go? Get those trainers ready, dig out some loose clothes, and try something today!
FAQs
Can I start exercising straight away?
Yes, but use common sense. If you’re going from sedentary to training for a marathon, slow down, and have a chat with your GP to sense check your plan.
Should I eat around training?
Yes, have a small meal about 2 hours before you exercise to give you energy, but don’t overdo it. Protein is vital for recovery and to support muscle growth; you may find that your body craves it as you get stronger.
