Manage Your Diabetes With Exercise

Exercise and physical activity are important for everyone, especially if you have diabetes. Diabetes is a chronic condition in which the body doesn’t make or properly use insulin. Your body needs insulin, a hormone created in the pancreas, to process sugars and starches to give you energy.

Physical activity makes your body more sensitive to insulin, which helps people with diabetes control their blood sugar better. There are many other exercise benefits, such as reduced excess body weight and improved blood pressure, flexibility and strength. Yet countless barriers keep people from being active.

Learn the benefits of exercise and physical activity when you live with diabetes and how to overcome the barriers to working out.

Different Types, Different Benefits

The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate aerobic exercise and at least two days of strength training every week for adults. When you exercise, your muscle cells contract to take in glucose even when insulin isn’t available. This helps lower the amount of glucose, or sugar, in your blood stream. Regular exercise is important for people with diabetes because lack of physical activity comes with several health risks, including high blood pressure, high cholesterol, high blood sugar levels and obesity. There are three types of exercise, and they provide additional benefits for those living with diabetes.

Aerobic Exercise

Aerobic exercise, or cardio, is physical activity where you repetitively move your large muscle groups for a prolonged period. This exercise increases your heart and breathing rates to meet your body’s demands. For people living with diabetes, aerobic exercise:

• Decreases blood pressure
• Improves blood glucose control
• Lowers A1C
• Increases lung and immune system function

Examples:

• Bicycling
• Dancing
• Mowing the lawn
• Swimming
• Walking briskly

Resistance Exercise

Resistance exercise, also known as strength training, is any form of physical activity that makes your major muscle groups work harder. For people living with diabetes, resistance exercise:

• Improves muscle mass and strength
• Increases insulin sensitivity
• Strengthens bone mineral density, or how sturdy your bones are

Examples:

• Bodyweight exercises
• Lifting weights
• Working with resistance bands

Flexibility and Balance Exercise

Flexibility and balance exercises allow people to do activities, including some aerobic and resistance exercises, easier and with less risk of injury. For people living with diabetes, flexibility and balance exercises:

• Decrease the risk of falls or injuries
• Increase range of motion
• Enhance your quality of life

Examples:

• Tai chi
• Yoga
• Water activity

Push Past the Barriers

Many of us experience barriers to exercise and physical activity. When you live with diabetes, you may be afraid your blood sugar will drop while exercising. While you won’t always be able to push past your barriers, there are solutions to help.

Here are some solutions to the most common barriers:

I don’t have time to exercise.

• Find short time slots throughout your day to get in 5-10 minutes of movement.
• Make physical activity part of your daily routine, such as taking the stairs at work or walking with your family before dinner.

I’ve never been very active.

• Everyday activities like housekeeping or mowing count as physical activity, too.
• Start slowly and choose an activity you enjoy, like gardening, walking your dogs, etc.

I’m too tired after work.

• Find time to work out when your energy is the highest. You could walk during your lunch break or exercise at home before work.

I’m afraid my blood sugar will drop too low.

• Always be prepared with a fast-acting carbohydrate if your blood sugar drops.
• Wear a diabetes ID bracelet or necklace as an extra safety precaution.
• Talk to your doctor about ways to exercise safely.

I don’t have the motivation to exercise.

• Invite a family member or friend to exercise and keep you accountable.
• Join an exercise group or class in your community to make working out more enjoyable.
• Set goals that can help motivate you to exercise even when you don’t want to.

Get Moving

Tailor your exercise and physical activity to meet your specific needs. Challenges and barriers to being active vary with diabetes type, activity type and your diabetes-related complications. Speak with your doctor or a diabetes educator before increasing your exercise or physical activity.

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Melissa Zalonis

Melissa Zalonis is a registered nurse and certified diabetes care and education specialist. She is the program coordinator for the Living With Diabetes program and has worked at North Kansas City Hospital since 1994. She has specialized in diabetes nursing since 2008. She belongs to the hospital’s Speakers Bureau and is a member of the American Diabetes Association and the American Association of Diabetes Care and Education Specialists.