Exercise Can Improve Diabetes Control

Anyone with diabetes will tell you food choices, taking medications and stress reduction make a difference on their ability to control their disease.  But there is another very important component in diabetes management also making a difference in regulating blood glucose control – exercise. 

Being physically active is crucial to improving a person’s average blood glucose levels and their HgA1c number.  Exercise plays a role in how the body responds to insulin secreted by the pancreas and reducing the risk of cardiovascular disease that all individuals with diabetes are at risk for.

The American Heart Association recommends at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise.  This translates to 30 minutes a day, five days a week which can also be divided into two or three segments of 10 to 15 minutes per day.

When planning an exercise regimen, it should include both aerobic and resistance movements.  Aerobic physical activity includes walking, bicycling, and dancing, while resistance exercise includes activities that increase strength and muscle mass.  Examples are calisthenics and using resistant bands or free weights.

Why exactly is exercise so important for someone with diabetes?  Exercise helps a person with diabetes to use up excess glucose because the muscles need energy when moving and they will take up glucose from the bloodstream to use for that energy.  This helps to lower blood glucose levels. 

Physical activity is also key for overall wellbeing by helping in the following ways:

·         Lowers blood pressure and cholesterol

·         Lowers risk for heart disease and stroke

·         Burns calories for weight loss or weight maintenance

·         Increases energy for daily activities

·         Promotes better sleep

·         Relieves stress

·         Strengthens the heart and improves blood circulation

·         Strengthens bones and muscles

·         Keeps joints flexible

·         Improves balance to prevent falls

·         Reduces symptoms of depression and improves quality of life

Before beginning a program of physical activity of more than just brisk walking, check with your doctor to make sure you are capable of doing the exercises.  If you are taking insulin pay attention to your carbohydrate intake assessing how you feel during physical activity.  Otherwise if your medication dose is not adjusted properly, you may be at risk for hypoglycemia.