If you've been diagnosed with diabetes, and you're curious about utilizing natural methods to help manage your symptoms, you may be wondering whether exercise can be helpful for diabetics. Good news: exercise is highly beneficial for people who have diabetes. Here, we'll explore the benefits of exercise for people with diabetes, examples of safe exercise routines you can implement as a diabetic, safety tips to keep in mind when you're working out, and the importance of monitoring your blood sugar as your body gets used to a new routine.
Benefits of exercise for diabetes
As a diabetic, you know it's important to keep a close eye on what you eat to keep your symptoms in check. It's also important to make sure you're getting enough movement throughout the day to support your well-being.
Some of the benefits that exercise can have for people with diabetes include:
- Weight management: Maintaining a healthy weight can reduce insulin resistance and support your metabolism, which can help you maintain weight loss over time.
- Blood sugar control: When you exercise, you improve your body's sensitivity to insulin. Over time, this can help your cells use glucose more effectively. This removes excess glucose from your blood and helps to reduce overall blood sugar levels.
- Heart health: People with diabetes are at a higher risk of developing heart disease. Exercise can help to lower your blood pressure, achieve and maintain healthy cholesterol levels, and lower your overall risk of developing cardiovascular conditions.
- Stress reduction: Managing your stress is an important part of treating diabetes, as anxiety and stress can increase blood sugar levels. Exercise helps to support positive mental health, potentially lowering the amount of and severity of diabetes symptoms you experience.
- Improved circulation: Diabetes can make it harder for your body to heal from wounds, and you may also experience neuropathy (nerve damage) that affects your movement. Exercise can help to improve circulation, which can work to mitigate these conditions.
Examples of safe exercises for diabetics
As a person with diabetes, it's important to talk with your doctor before adding exercise to your routine. Your doctor may caution you against certain types of exercise due to other health issues, or may have special recommendations to help you keep your blood sugar in check while you're exercising.
Some exercises that can be a good fit for people with diabetes include:
- Walking and jogging: Aerobic exercise works to support your heart health and can help you maintain a healthy insulin sensitivity. Starting with just a few minutes and working up to 20 minutes of walking or jogging a few days each week can make a major difference to how you feel.
- Strength training: Lifting weights and doing other types of strength training (including bodyweight training and using resistance bands) helps your body build muscle. Over time, this can help your body regulate the use of glucose more effectively.
- Yoga and Pilates: As we mentioned, keeping stress levels in check can go a long way to support your health as a person with diabetes. Yoga and Pilates can both help you get your daily exercise in while also providing a mental break from the stresses of the day.
The bottom line: the best type of exercise is the kind that you enjoy and will do consistently. It can take some time to find the type of exercise that's the right fit for you, and that's OK. If you're new to exercising, take some time to explore your options and find what feels best for you.
Safety tips for exercising as a diabetic
As a person with diabetes, it's important that you're exercising safety measures when exercising. In addition to being hydrated, following a healthy diet, and taking it slow when you're getting started, there are some other safety tips you'll want to consider.
Monitoring blood sugar before, during, and after exercise
Check your blood sugar before and after your workout to keep an eye on fluctuations. During your workout, keep an eye out for signs of blood sugar issues. If you're new to exercise, it's important to pause every 30 minutes to check your blood sugar until you understand how your blood sugar levels are affected by exercise. If your blood sugar is below 90 mg/dL, have a small snack to increase your blood sugar levels. If your blood sugar is above 270 mg/dL, don't exercise until your blood sugar stabilizes.
Protect your feet
People who have diabetes are more susceptible to foot injuries and infections than people who do not have diabetes. Wear shoes that are comfortable and fit well, and be sure to wear clean, moisture-wicking socks. After you exercise, be sure to take a look at your feet so you can notice any blisters, cuts, or redness. Properly take care of any injuries and seek medical attention if necessary.
Avoid extreme conditions
Very hot or cold weather can affect blood sugar levels. If it's extremely hot or cold outside, exercise indoors until temperatures return to normal.
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