Why Exercise Helps in Managing Diabetes

Exercise is a key component in managing diabetes, as it helps control blood sugar levels, boosts overall health, and lowers the risk of complications. Whether you have type 1 or type 2 diabetes, adding physical activity to your daily routine may seem difficult at first, but the long-term benefits are well worth the effort. With regular exercise proven to significantly help manage blood glucose, making it part of your lifestyle is one of the most effective ways to take control of your condition or work towards prevention. 

Benefits of Exercise for Diabetes:

• Improves the body’s ability to use insulin
• Helps keep blood sugar levels in check
• Supports healthy weight control
• Lowers blood pressure and cholesterol levels
• Reduces the risk of heart disease and stroke
• Boosts mental health and reduces stress

Types of Exercise for Managing Diabetes

Aerobic Exercise

Examples: Walking, swimming, cycling, dancing

Benefits: Improves cardiovascular and lung health while helping to regulate blood glucose levels by using stored sugars in muscles and the liver. This process encourages the body to draw sugar from the bloodstream to replenish these stores.

Goal: Aim for at least 150 minutes of moderate aerobic activity per week. (approx 30 min per day. Tip: break this up into 10 min bouts throughout the day) 

Strength Training

Examples: Weight lifting, resistance bands, bodyweight exercises

Benefits: Builds muscle, which improves insulin sensitivity. Muscle contractions during exercise activate glucose transport, allowing muscle cells to absorb glucose for energy.

Goal: Include strength training sessions 2-3 times a week.

Flexibility and Balance Exercises

Examples: Yoga, stretching, tai chi

Benefits: Improves flexibility and reduces the risk of injury or falls, which is especially important for older adults.

Goal: Incorporate these exercises into your routine regularly, particularly for active ageing.

Considerations for Safe Exercise when Managing Diabetes

1. Blood Sugar

Before exercising, ensure your blood sugar is at least 7.0 mmol/L. If it’s below 4.0 mmol/L, it may not be safe to exercise. These guidelines can vary depending on individual circumstances, so consult a healthcare professional if uncertain. If your blood sugar is low, eat a small snack with 15–30 grams of carbohydrates, like crackers, to raise it gradually.

2. Medication and Exercise (Insulin)

If you use insulin, it’s important to inject it 60–90 minutes before exercising or as prescribed by your doctor. Avoid injecting into muscles that will be heavily used during the workout. Physical activity can affect how your diabetes medications work, especially insulin. Regular exercise may reduce your need for insulin or other medications, so check with your doctor before making any adjustments. Mismanaging medications increases the risk of uncontrolled diabetes, which can lead to complications. 

3. Hydration

Drink plenty of fluids before, during, and after exercise to stay hydrated and help maintain healthy blood sugar levels.

4. Monitoring

Regularly check your blood sugar before, during, and after exercising. Keeping a record of your levels and what you consume during exercise can be helpful for managing your condition and sharing it with your diabetes care team/Doctor. Since exercise uses glucose for energy, low blood sugar can cause faintness or dizziness, making it important to monitor and adjust as needed.

5. Carbohydrates

Depending on the intensity and duration of your workout, you may need to consume additional carbohydrates. After exercise, opt for slowly absorbed carbohydrates such as wholemeal toast, granola bars, or trail mix to maintain stable blood sugar levels.

6. Check your feet

Foot care is especially important for people with diabetes, as ulcers and other foot complications can lead to serious health risks.

• Always inspect your feet before and after exercise.
• Avoid high-impact activities like running if you have foot complications.
• Wear comfortable, well-fitting shoes to prevent blisters or injuries 
• Visit a podiatrist regularly to stay ahead of any foot issues.

7. Tailored Exercise Plan for Managing Diabetes

Consult with an Accredited Exercise Physiologist (AEP) to develop an individualised exercise plan that suits your needs and helps you manage diabetes safely.

When NOT to Exercise:

• Blood glucose levels are too high (>15 mmol/L) or too low (<4 mmol/L).
• If you’ve had a hypoglycemia episode (low blood sugar) requiring treatment within the past 24 hours
• If you’re feeling unwell or experiencing symptoms 

Consistency is key when it comes to exercising with diabetes. Start slow, choose activities you enjoy, and work closely with your healthcare team to ensure your exercise routine is safe and effective. With proper planning and attention to your body’s needs, regular exercise can significantly improve your diabetes management and overall quality of life. Contact us today to create an exercise plan to support you in managing diabetes and improving your overall health and fitness.

References:

Diabetes (no date) World Health Organization. Available at: https://www.who.int/news-room/fact-sheets/detail/diabetes (Accessed: 24 October 2024). 

(No date) Exerciseright. Available at: https://exerciseright.com.au/wp-content/uploads/2021/05/Exercise-Right-Factsheet-Multiple-Sclerosis.pdf (Accessed: 24 October 2024). 

Right, E. (2024) Starting exercise after a diabetes diagnosis – exercise right, Exercise Right –. Available at: https://exerciseright.com.au/how-to-exercise-after-a-diabetes-diagnosis/ (Accessed: 24 October 2024). 

(No date a) Understanding type 2 diabetes. Available at: https://www.ndss.com.au/wp-content/uploads/fact-sheets/fact-sheet-understanding-type2-diabetes.pdf (Accessed: 24 October 2024). (No date a) NHS choices. Available at: https://www.nhs.uk/conditions/type-1-diabetes/about-type-1-diabetes/what-is-type-1-diabetes/ (Accessed: 24 October 2024).