Stay Active, Stay Healthy
Living with diabetes doesn’t mean you have to avoid exercise—in fact, the right kind of physical activity can be one of the most powerful tools for managing your blood sugar levels, improving insulin sensitivity, and boosting overall health.
If you’re new to exercising or looking for ways to make movement a daily habit, this guide is for you.
Understanding Diabetes
… and How Exercise Helps
Diabetes is a chronic condition that affects how your body processes blood sugar (glucose). There are two main types:
- Type 1 Diabetes: An autoimmune condition where the pancreas produces little to no insulin.
- Type 2 Diabetes: The body either becomes resistant to insulin or doesn’t produce enough of it.
Exercise is beneficial for both types because it helps lower blood sugar levels by increasing insulin sensitivity. This means your body uses insulin more efficiently, reducing the need for medication in some cases. Additionally, regular physical activity helps with weight management, improves circulation, and supports heart health—all crucial for diabetics.
The Best Exercises for Diabetics
Now, let’s focus on the best exercises for managing diabetes. These workouts are effective, simple, and can be adjusted to your fitness level.
Walking: (More on walking.)
The Easiest and Most Effective Start
- Why it’s great: Walking is low-impact, requires no special equipment, and helps lower blood sugar levels.
- How to do it: Aim for at least 30 minutes a day, five times a week. If that’s too much, start with 10-minute walks after meals to help regulate glucose levels.
- Equipment needed: A comfortable pair of walking shoes.
Strength Training: (more on strength training)
Build Muscle for Better Blood Sugar Control
- Why it’s great: Strength training helps build muscle, which uses glucose more efficiently than fat tissue.
- How to do it: Use dumbbells, resistance bands, or bodyweight exercises like squats, lunges, and push-ups. Perform 8-12 repetitions of each exercise, 2-3 times a week.
- Equipment needed: Dumbbells, resistance bands, or your own body weight.
Swimming: (More on swimming)
A Joint-Friendly, Full-Body Workout
- Why it’s great: Swimming is easy on the joints, making it perfect for those with diabetes-related nerve damage or joint pain.
- How to do it: Swim at a moderate pace for 30 minutes, 3-4 times a week. Water aerobics is also a great alternative.
- Equipment needed: A swimsuit and access to a pool.
Cycling: (More on Cycling)
Boost Your Cardiovascular Health
- Why it’s great: Cycling increases heart health, improves circulation, and burns calories effectively.
- How to do it: Ride a stationary bike or go for a 20- to 45-minute ride outdoors 3-5 times a week.
- Equipment needed: A bicycle or a stationary bike.
Yoga: (More on Yoga)
Improve Insulin Sensitivity and Reduce Stress
- Why it’s great: Yoga helps lower stress levels, which can improve insulin function and overall blood sugar control.
- How to do it: Practice yoga 2-3 times a week, focusing on poses like downward dog, seated forward bends, and gentle twists.
- Equipment needed: A yoga mat and comfortable clothing.
High-Intensity Interval Training: (More on HIIT)
Short, Powerful Workouts
- Why it’s great: HIIT workouts improve insulin sensitivity and burn more calories in less time.
- How to do it: Try 30 seconds of high-intensity movements (jump squats, burpees, or jumping jacks) followed by 30 seconds of rest, repeating for 15-20 minutes.
- Equipment needed: A timer and possibly a mat for comfort.
Exercising with Diabetes
Before starting a new exercise routine, keep these key points in mind:
- Monitor Your Blood Sugar: Check your levels before and after workouts to understand how your body responds.
- Stay Hydrated: Drink plenty of water to prevent dehydration, which can affect blood sugar levels.
- Wear Proper Footwear: Diabetics are at higher risk for foot injuries, so invest in supportive shoes.
- Carry a Snack: If your blood sugar drops too low, have a quick snack like fruit or a granola bar on hand.
- Start Slowly: Ease into exercise to avoid sudden drops in blood sugar and potential injuries.
Buy a Blood Sugar Monitor
Fingertip Monitor
If you are out hiking, biking or doing any outdoor activity you need to chuck this in your bag. For less than $25 bucks this could be a life saver.
It takes only ten seconds for the “Zacurate” fingertip monitor to precisely measure your SpO2 (blood oxygen saturation levels), pulse rate, and pulse strength, and it displays all of this information on a huge digital LED display.
If you have any problems, then you can act on it straight away.
Phone App
Know The Impact of What You Eat
The Lingo Continuous Glucose Monitor & App. Made by Abbott. 1 Lingo biosensor Lasts up to 14 Days. Requires iPhone 11 or later.
This app measures your glucose response to food, exercise, and other lifestyle factors, then streams the data directly to your phone 24/7.
The Lingo app then translates the data into insights you can use to build new habits (US Only)
Dietary Tips for Diabetics
While exercise is essential, combining it with a diabetes-friendly diet is even more effective. Here are a few key dietary tips:
- Choose High-Fiber Foods: Whole grains, vegetables, and legumes help regulate blood sugar levels.
- Eat Lean Proteins: Chicken, fish, tofu, and beans can keep you full and stabilize glucose levels.
- Limit Sugary and Processed Foods: Avoid sugary drinks, white bread, and processed snacks.
- Incorporate Healthy Fats: Avocados, nuts, and olive oil can improve insulin sensitivity.
- Monitor Carbs: Stick to complex carbohydrates like brown rice and sweet potatoes instead of white rice and refined pasta.
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Final Thoughts
Exercise is one of the best ways to manage diabetes and improve overall well-being. Whether you prefer walking, swimming, or strength training, the key is to stay consistent and find activities you enjoy.
Always consult with your doctor before starting a new workout program, especially if you have any complications related to diabetes.
For more information, check out resources from the American Diabetes Association (diabetes.org) and the Mayo Clinic (mayoclinic.org). Stay active, stay healthy, and remember—small steps lead to big results!
Steve
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