Physical activity and exercise are essential for maintaining overall health and wellbeing. The benefits are well-documented — improving mental and physical health, releasing endorphins and strengthening the heart and body.
Resistance training can also increase bone density, lowering the risk of osteoporosis. Exercise helps manage weight, enhances balance and even boosts mental health by providing social engagement. It’s one of the most natural and effective ways to take control of your health without relying on medication.
For those with diabetes, regular physical activity becomes even more crucial. Whether managing type 1 or type 2 diabetes, exercise helps lower insulin resistance, improves cholesterol levels and controls blood sugar. By incorporating exercise into your routine, you can lessen diabetes' impact on your daily life and overall well-being.
Best exercises for diabetics
Since individuals with diabetes are more susceptible to cardiovascular issues, aerobic exercises like walking, running or biking are highly recommended. These activities help muscles filter blood sugar and convert it to energy. Strength training is equally important, aiding your body in using insulin more efficiently and stabilizing blood sugar levels.
Modifying exercise for diabetes complications
Even if you have complications from diabetes, there are many ways to stay active. Start slow with less intense activities, like short walks, and gradually increase duration and intensity. At the gym, machines or seated exercises can provide stability and reduce the risk of falls. Lighter weights and mat Pilates are also excellent for maintaining strength and balance.
Timing and blood sugar monitoring
For optimal results, aim to exercise one to three hours after a meal, when your blood sugar is in the best range. Monitor your levels before and after workouts, keeping them between 100-250 mg/dL.
Always listen to your body — if you feel weak or dizzy, take a break, hydrate and check your blood sugar levels. If blood sugar is low, eat something small like a piece of fruit or sourdough toast before continuing; if it's high, take your medication and follow your doctor’s orders. Once it is lower, focus on lighter, steady-state exercises that lower blood sugar.
Exercise’s role in reversing type 2 diabetes
Exercise, paired with a healthy diet, can help reverse type 2 diabetes by improving insulin sensitivity and stabilizing blood sugar levels over time. While exercise won’t reverse type 1 diabetes, it can help manage insulin needs and stabilize blood sugar fluctuations.
Inspiring yourself to stay active
Sitting for long periods can be as detrimental to your health as smoking. But the good news is that even small, consistent movements throughout the day can make a world of difference. Simple acts like standing more, taking the stairs or walking during breaks can have a lasting impact on your well-being.
Walking, often underrated, is one of the best ways to boost cardiovascular and overall health. Start by showing yourself some self-compassion as you embark on this journey. Just take that first step and aim to make regular activity a part of your life, helping you thrive with diabetes while living your healthiest life possible.
At Endeavor Health, we offer a unique medical fitness center designed for individuals with medical conditions, including diabetes. Our certified personal trainers will work with you to modify or develop a personalized fitness plan. Ready to take control of your health and diabetes? Visit us online or call (847) 663-8540 to schedule a consultation.
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