Managing diabetes effectively is a task hat requires careful attention to diet, medication, and lifestyle choices. Among these, exercise stands out as a powerful tool for improving health and controlling blood sugar levels. This blog explores the numerous advantages of exercise for individuals with diabetes and how it can improve your physical health and wellbeing.
1. Improved Blood Sugar Control
One of the primary benefits of exercise for diabetes patients is its direct impact on blood sugar levels. Physical activity helps lower blood glucose through several mechanisms:
- Increased insulin sensitivity: Exercise enhances the body’s sensitivity to insulin, which allows cells to use glucose more effectively. This is crucial for individuals with type 2 diabetes, where insulin resistance is a key issue
- Promotes direct glucose uptake: During exercise, muscles require energy and will take up glucose from the bloodstream, resulting in lower blood sugar levels
- Post-Eexercise effect: The benefits of exercise can continue after the activity ends, with improved blood sugar control potentially lasting for hours or even days
2. Weight Management
Maintaining a healthy weight is vital for diabetes management. Thus, exercise plays a significant role in both weight loss and weight maintenance:
- Caloric expenditure: Regular physical activity burns calories, which can lead to weight loss when combined with a healthy diet
- Muscle building: Strength training increases muscle mass, which boosts resting metabolic rate. As a result, individuals burn more calories even at rest
- Sustainable lifestyle changes: Incorporating exercise into daily life encourages healthier eating habits and lifestyle choices, reinforcing the overall goal of weight management
3. Cardiovascular Health
Individuals with diabetes are at an increased risk for cardiovascular diseases. Fortunately, regular exercise can positively contribute to heart health in several ways:
- Lower blood pressure: Firstly, it can help reduce blood pressure, which is often a concern for people with diabetes
- Improved fat/cholesterol levels: Additionally, exercise can raise HDL (good) cholesterol levels while lowering LDL (bad) cholesterol and triglycerides, reducing the risk of heart disease
- Enhanced circulation: Physical activity promotes better blood flow and circulation, which is beneficial for overall cardiovascular health
4. Reduced Risk of Complications
Engaging in regular exercise can help reduce the risk of complications associated with diabetes:
- Neuropathy prevention: Improved circulation and blood flow can help prevent or delay diabetic neuropathy, which usually damages the nerves in the lower leg. Typically, this results in a decrease or absence of sensation in the feet and calves
- Foot health: Regular physical activity can improve foot health by enhancing blood flow, helping to prevent ulcers and infections.
- Improved kidney function: Exercise has been shown to have a protective effect on kidney function, reducing the risk of diabetic nephropathy (damage to/of the kidneys)
5. Increased Energy Levels
Many individuals with diabetes report feelings of fatigue or low energy. Importantly, exercise can help combat this:
- Boosted stamina: Regular physical activity increases overall stamina and energy levels, making
daily activities easier and more enjoyable - Improved motivation: As fitness levels increase, individuals often feel more motivated to engage in other activities and healthy behaviors, creating a positive feedback loop
How do I get started?
As we have discussed, the advantages of exercise for individuals with diabetes are extensive. By incorporating a balanced routine of aerobic, strength, and flexibility exercises, you can significantly improve your quality of life and overall health.
Understandably, it can be scary and challenging to start exercising for the first time. As always, it is essential for individuals to consult healthcare professionals before starting any new exercise regimen to ensure it is safe and suitable for their specific conditions. If you want advice or help in starting some exercise, a Registered Physiotherapist is an expert in movement of the human body. Accordingly, they can help you create an individualized exercise plan. Book with PhysioNow today for your first assessment and treatment, or a free 15 minute consult!
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