Diabetes responds very favorably to lifestyle interventions such as increased exercise. Physical activity can directly influence the mechanisms of blood sugar control as well as reduce the risk of complications commonly associated with this disease. To benefit from exercise, however, you must commit to doing it for the long haul. It cannot produce any permanent changes that will eventually allow you to stop working out.
Talking With Your Doctor
If you have diabetes, consult your doctor before embarking on a new exercise routine, particularly if you're older than 40, says the University of Wisconsin Health Services office. Complications of your disease -- such as diabetic retinopathy or leg ulcers -- might place limits on the types of physical activity you can safely perform; your doctor can offer guidance on appropriate and inappropriate activities. You might also require adjustments in medication.
Better Blood Sugar Control
Poorly managed blood sugar characterizes diabetes and sets the stage for all of the possible complications of this condition, such as heart disease. Exercise can directly influence blood sugar levels and is perhaps the most important benefit. Physical activity helps your body use insulin -- the hormone responsible for regulating glucose -- more efficiently, leading to lower levels of glucose circulating in the blood. It also helps you lose excess weight, a major contributor to high blood sugar and inefficient use of insulin.
Reducing Complications
If you don't control your blood sugar well, it can wreak all kinds of havoc on your body, including damaging your blood vessels. This blood vessel damage makes heart disease the No. 1 complication of diabetes, according to the University of Wisconsin. Other complications include high blood pressure and nerve damage.
Regular exercise reduces body fat and lowers levels of bad cholesterol. It can also decrease blood pressure. High blood pressure raises your risk of heart problems and can worsen diabetic complications such as diabetic retinopathy. It also promotes better blood circulation, which can reduce your risk of nerve damage and diabetic ulcers.
Recommended Exercise Time
You must partake in a minimum amount of exercise to realize any significant change. If you want to affect your blood sugar levels, the American Diabetes Foundation recommends at least 150 minutes a week of moderate activity or 90 minutes of vigorous activity. An exercise session should last at least 20 minutes if you want to improve your fitness levels, according to the University of Wisconsin.
Considerations for Exercise
If you have Type 1 diabetes and you regularly monitor your blood sugar, you shouldn't exercise if you get a reading that exceeds 250mg/dl. Regular activity might require you to adjust your insulin medication. You might need to eat certain foods before and after exercising to prevent excessively low blood sugar. Consult your doctor for guidance on pre- and post-exercise snacks. If you have Type 2 diabetes, wear properly-fitting shoes to reduce the risk of injury to the feet, a particularly vulnerable spot with this disease. If you have been previously sedentary, don't push yourself too hard in the beginning. Start slowly and gradually work your way up to longer exercise sessions.
