Exercise is a powerful tool for preventing and managing Type 2 diabetes, a fact supported by leading organizations including Diabetes Canada, the American Diabetes Association (ADA), the American College of Sports Medicine and the International Diabetes Foundation.
Regular physical activity helps improve insulin sensitivity, lower blood sugar levels, reduce insulin resistance, manage weight effectively, as well as reduce additional health complications. By incorporating movement into daily routines, individuals can take effective steps to improve their health.
Exercise for Diabetes
Enhanced Insulin Sensitivity and Blood Sugar Control
A hallmark of Type 2 diabetes is insulin resistance, where your body struggles to use insulin effectively. Regular exercise directly addresses this by improving your body’s sensitivity to insulin. This enhanced response means your body needs less insulin to process glucose, leading to better blood sugar control as your muscles more efficiently utilize glucose, especially after meals. Both aerobic and resistance training are beneficial for this.
Weight Management
Obesity is a significant risk factor for diabetes. Even a small amount of weight loss can improve your blood sugar control. Exercise is a vital part of any weight management plan.
Cardiovascular Health
People with diabetes have a higher risk of heart disease. Exercise helps lower blood pressure, improve cholesterol levels, and boost circulation. This supports heart health, which is a priority for Diabetes Canada. Moderate to vigorous intensity exercise for 150 min a week results in a 40% reduction in cardiovascular mortality for the general public. This is particularly important for those with either type 1 or type 2 diabetes, because diabetes increases risk for cardiovascular disease 2-6-fold.
Reduced Risk of Complications
Regular exercise helps prevent or delay complications like nerve damage, kidney disease, and vision issues (retinopathy) caused by diabetes. It does this by improving blood flow and kidney health, and reducing muscle and cardiac dysfunction.
Improved Mental Health
Managing diabetes can be stressful. Exercise offers a way to feel better by helping to reduce anxiety, depression, and stress. Exercise also provides an opportunity to experience a sense of control over one’s health.
Better Mobility and Function
People with Type 2 diabetes can maintain muscle function and joint flexibility by staying active. This reduces the risk of frailty and mobility problems, especially for older adults.
Smart Exercise Tips for Managing Diabetes
- Aerobic Exercise: Activities such as walking, cycling, and swimming improve cardiovascular health, insulin sensitivity, and blood glucose control.
- Aim for 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity aerobic exercise each week, spread over three or more days.
- Resistance Training: Strength training with machines, weights, resistance bands, or your bodyweight builds muscle mass. This enhances glucose regulation.
- Include resistance training 2-3 non-consecutive days per week and allow for rest days. As an example to start, select 8-10 exercises and complete 1-3 sets of 10-15 repetitions for each movement.
- Performing resistance training before aerobic exercise can help reduce the risk of delayed hypoglycemia.
- Flexibility and Balance Training: Yoga, stretching (10-30 sec holds for 2-4 repetitions for each stretch), Tai chi and balance exercises benefit older adults. These exercises improve mobility and reduce fall risk.
- Aim for 2 or more days a week.
- High-Intensity Interval Training (HIIT): Some people can improve insulin sensitivity and glucose control with HIIT more quickly than steady-state exercise.
The goal is to be active every day. Try to incorporate natural movement into your routine, like taking a walk after meals, using the stairs, or engaging in exercise “snacks” throughout the day. Consistency is key to achieving results. In fact, walking within 15 minutes of your largest meal of the day for 10-30 minutes has been shown to improve blood glucose control and lower hemoglobin A1c.
Precautions and Special Considerations
- Monitor Blood Sugar: Check your glucose levels before, during, and after exercise, especially if you take insulin or certain medications.
- Ensure your blood glucose level is above 5.0 mmol/L and below 13.9 mmol/L.
- You may be able to safely exercise between 14 and 16.7 mmol/L if no ketones are present in urine if exercising at a moderate level (not vigorous).
- Foot Care: People with diabetes should take extra precautions with foot care, especially when engaging in weight-bearing exercises like walking or running. Wear proper shoes to prevent blisters, calluses and infections. Regular foot checks are important.
- Stay Hydrated: Dehydration can affect blood sugar, so it is important to drink fluids regularly.
- Start Slow: Gradually increase your exercise intensity and duration to prevent injuries.
- Be aware of signs and symptoms of hypoglycemia – shakiness, weakness, abnormal sweating, nervousness, anxiety, tingling mouth and fingers, headache, hunger, confusion, amnesia, seizures, mental dullness, or visual disturbances.
- Be aware of temperature – thermoregulation can be impaired with diabetes.
Lifestyle Integration
Small changes have a measurable effect. Skip the elevator, park farther away, or take a walk during phone calls. These habits can improve blood sugar control.
Movement is Medicine
Exercise is not just a lifestyle choice. It is a powerful tool for managing diabetes. It improves blood sugar control, heart health, mental well-being, and mobility. Plus, regular movement is one of the simplest ways to age gracefully and support a longer, healthier life.
Always consult your healthcare provider before starting new exercise routines, especially if you have health conditions or take medications that affect exercise safety. Let’s work together for a healthier future.
