Enhance the effectiveness of insulin in your body by engaging in physical activity, which helps maintain blood sugar levels and prevents complications.
Explore the advantages of being more active and find out where to begin. You don’t have to sign up for a gym membership or wear specialized clothing to stay active.
Some simple ways to incorporate physical activity into your routine include taking a brisk walk, riding a bike, swimming, or even dancing. Aim for at least 150 minutes of moderate-intensity exercise per week, spread out over several days.
In addition to improving insulin sensitivity, regular physical activity can help reduce stress, improve heart health, maintain a healthy weight, and boost your overall mood and well-being.
Remember to consult with your healthcare provider before starting any new exercise regimen, especially if you have diabetes or other health concerns. They can provide guidance on safe and effective ways to increase your physical activity levels while managing your condition.
Benefits of Being Active with Diabetes
- Enhance insulin utilization and reduce resistance to insulin
- Regulate blood sugar levels and enhance HbA1c
- Possibly induce remission in type 2 diabetes
- Lower blood pressure and improve cholesterol levels
- Aid in weight loss and weight management
- Boost energy levels and enhance sleep quality
- Improve joint flexibility and mental well-being
Choosing the Right Activity
Find activities that you enjoy and that fit into your daily routine, taking into account any health issues you may have, such as complications related to diabetes.
Start with small steps and gradually increase your activity levels. Monitor your blood sugar levels before and after exercising, especially if you are on insulin or other blood sugar-lowering medications.
Exercise can be as simple as playing with a ball in the park or dancing.
Popular activities include bowls, dancing, walking football, and walking netball. Modify activities to suit your needs and abilities.
Setting Realistic Goals
Begin with small goals like taking a 10-minute walk after a meal. Progress gradually to effectively manage diabetes.
Download our Moving More guide for assistance and resources to track your progress.
Take breaks when necessary and avoid overexerting yourself. Rest and relaxation time are crucial.
Remember to stay hydrated throughout the day, especially during physical activities.
Include a variety of exercises in your routine, such as strength training, aerobic exercise, and flexibility exercises.
Consult with your healthcare provider or a fitness professional to create a personalized exercise plan that suits your needs and abilities.
Breaking Sedentary Habits
Regularly stand up to lower blood sugar levels. Perform simple activities during breaks, such as walking in place or stretching.
Everyday Physical Activities
- Walk during TV ad breaks
- Do arm and leg stretches while seated
- Engage in household chores like vacuuming or gardening
- Dance to music
- Stand up during work meetings or calls
Making Simple Changes
- Get off transport one stop early or park further away
- Take stairs instead of the lift or escalator
- Use bags as weights when walking home
- Opt for walking or cycling short distances instead of driving
Staying Active at Work
- Have walking meetings or utilize hands-free devices while working
- Stand during phone calls or use a standing desk
- Participate in chair exercises or establish regular break times
- Stretch after meetings to relieve stress and increase activity
Routine Video Workouts
Try our diabetes-specific video workouts on YouTube, ranging from 4 to 30 minutes in length.
Stay connected with others to improve both physical and mental health.
Participating in Physical Activities with Diabetes
All forms of physical activity are suitable for individuals with diabetes, but consult a healthcare professional before engaging in intense activities.
Exercise with Caution
Consult your GP before trying out any new exercises to ensure they are safe and suitable for you.
Exercising with Complications
Adapt your activities if you have complications like eye or foot issues. Avoid high-impact exercises and heavy lifting.
Nerve Disease
- Avoid weight-bearing activities in case of foot problems
- Avoid jogging with foot ulcers
- Avoid sudden changes in direction if you have postural hypotension
Eye Disease
- Avoid activities causing a significant increase in blood pressure
Kidney Disease
- Avoid intense exercise before urine protein tests
Foot Problems
Avoid weight-bearing activities straining your feet. Wear appropriate footwear and monitor any foot health changes.
Managing Hypos during Activity
- Keep fast-acting carbs on hand for safety during activity
- Regularly check blood sugar levels to understand how your body responds to movement
- Begin with short activity periods and gradually increase over time
- Consider using a continuous glucose monitor to track blood sugar levels
- Assess the impact of activity on blood sugar levels post-exercise
- Certain devices may be suitable for individuals with type 1 diabetes, type 2 diabetes, and gestational diabetes
- Opt for gentle activities like walking, swimming, or cycling to lower blood sugar levels
- Avoid activities involving quick, powerful movements that spike blood sugar levels
Physical activity affects blood sugar levels differently. Learn to manage levels during exercise and snacking.
Being active can bring down blood sugar levels, but the effect varies based on the type and intensity of exercise.
Stay hydrated during physical activity and adjust according to weather conditions.
“Numerous activity groups are now available,” shared Simon, a type 1 diabetes patient with amputated legs.
Schedule a consultation with our specialized team for personalized exercise recommendations tailored to your prediabetes condition.
Additional Tips
- Include a variety of activities in your exercise routine to keep it engaging and fun.
- Track your progress to stay motivated and see improvements over time.
- Stay hydrated before, during, and after your workouts to prevent dehydration.
- Warm up and cool down before and after each exercise session to prevent injury.
- Listed to your body and adjust your exercise intensity as needed to avoid overexertion.
Remember that consistency is key when it comes to reaping the benefits of regular exercise for preventing type 2 diabetes.
Related Information
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Last updated: July 31, 2024
Author: Ignite Healthwise, LLC Staff
Last updated: July 31, 2024
Healthwise content is reviewed by a team of healthcare professionals.
Topic Contents
This information is not a substitute for medical advice. Use it in accordance with the Terms of Use.
Consult your doctor for personalized medical advice.
Medical advice disclaimer.
Increasing insulin sensitivity through exercise allows muscles to absorb glucose more effectively.
Regular physical activity can lead to long-term reductions in A1C levels.
It’s important to maintain a balance of blood glucose levels before, during, and after exercise. Monitor your levels closely and adjust your insulin or food intake as needed.
Incorporating a mix of aerobic and strength training exercises into your routine can help improve insulin sensitivity and overall glucose control.
Remember to stay hydrated during exercise to support proper glucose transport and avoid dehydration.
Understanding Your Blood Glucose and Exercise
Exercise can lower blood sugar levels for up to 24 hours by enhancing insulin sensitivity.
Monitor changes in blood glucose levels due to exercise to understand its effects on your body.
Hypoglycemia and Physical Activity
Individuals taking insulin or specific diabetes medications are at risk of hypoglycemia.
If symptoms of hypoglycemia occur during or after exercise, address them immediately.
Follow the 15-15 rule:
Check blood glucose levels during exercise to prevent hypoglycemia.
If blood glucose is 100 mg/dL or lower, consume a 15–20g carbohydrate snack.
- Take precautions during exercise, especially if on insulin or skipping meals
Consult a healthcare provider for a personalized plan to manage exercise-induced hypoglycemia.
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