Physical Activity and Diabetes

Adults, with or without diabetes, need at least 150 minutes of moderate-intensity physical activity per week. Experts recommend aerobic activity and resistance and strength exercises at least twice a week.

Fight Diabetes with Physical Activity

Exercise can delay the onset of type 2 diabetes and improve diabetes control. Whether you're at risk for diabetes or looking for ways to control your blood sugar, get moving!

Physical Activity:

• Increase your heart rate. Whether it's a brisk walk, jog, bike ride, or swim, being active gets your heart pumping, which helps your body use insulin more efficiently.

• Improves blood circulation. Exercise also draws blood to all organs, especially the kidneys, brain, heart, and eyes, which can be damaged by poor diabetes control.

• Reduces the risk of heart disease. Regular physical activity may help reduce the risk of heart disease by playing a role in lowering blood pressure and may improve high-density lipoprotein (HDL) levels.

• Reduce stress. Stress can increase your risk of developing diabetes. And, for people with diabetes, stress can make it harder to manage the disease.

• Lowers blood sugar and A1c. Exercising when you have diabetes can lower your blood sugar, even hours later, and help lower your A1c levels over time. It can also improve protein and fat metabolism, thereby slowing down organ damage.

Consult your Doctor

If you have been diagnosed with diabetes or any other health condition, consult your doctor before beginning a new physical activity program. If you take insulin, you should closely monitor your carbohydrate intake and your health. If the dose of your medicine is not adjusted correctly, you may be at risk of hypoglycaemia. Make sure you have a plan and fast-acting carbohydrate sources to treat low blood sugar if it occurs.

Whether you're starting your first exercise program or training for an endurance event like a marathon or triathlon, build your training slowly, monitor your blood sugar, refuel, and hydrate before, during, and after your workout. exercise. Your goal is to stay within the blood sugar range recommended by your healthcare provider. As your physical condition improves, you will reap greater health benefits.

Choose an Activity

Did you know that dancing and gardening count as physical activity? Cleaning also counts for active minutes. Some examples of aerobic activities are walking (including at the grocery store and mall), stationary and outdoor bicycling, swimming, badminton, mowing the lawn, and mopping or scrubbing the floor.

Also, you don't have to do all your physical activities at the same time; spread it throughout the day and week. Start slow and build from where you are, then blend. Remember that you don't have to do everything at once. start with as little as 5 minutes, then gradually increase. Try different activities to keep you active and interested.

Resistance exercises include activities that increase strength and muscle mass. Some examples include bodyweight exercises like push-ups and lunges, those using resistance bands or free weights, and everyday activities like grocery shopping and gardening.

Fuel Smart for Activity

Your new exercise program may require some changes in the way you eat. If you have diabetes, increasing your activity may lower your blood sugar and your healthcare provider may need to adjust your diabetes treatment. A dietitian nutritionist can also help you adjust your meal plan so that you have the right fuel for your body.

• Before: A small carbohydrate snack with some protein provides sustained energy for your activity.

• During: If you exercise for longer than an hour, you may need additional carbohydrates during activity to prevent hypoglycemia.

• After: If you plan to exercise for more than an hour, refuel with a post-workout snack.

Fluids are also important before, during and after physical activity to prevent dehydration. Stay hydrated by drinking water. Other types of fluids may be needed during prolonged exercise and in hot weather.

3 Step Beginner Walking Plan

Step 1: get ready!

• Wear comfortable clothes and supportive shoes.

• Set aside time each day for your new activity.

• Plan your route. An outdoor trail, gym treadmill, museum or shopping mall - there are plenty of options to suit any weather condition. Recruit a friend or listen to your favorite music or podcast.

Step 2: get ready!

• Go at a pace comfortable for you. Ask your doctor what your target heart rate is.

• Try setting a goal based on time or distance:

• For time-based goals, increase the time you spend walking every two to three weeks until you reach your goal.

• For distance-based goals, try adding more distance each day at least three times a week.

Step 3: Go for it!

• Keep track of your daily and weekly time or distance goals and your achievements.

• If you have diabetes, also record your blood glucose readings before and after exercise.

• Writing down your progress lets you see your accomplishments and increases your chances of success.

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