Last Updated on January 10, 2024 by Alexander Sennuga
Exercise and diabetes have connections in special ways. In many diabetes studies, exercise is discussed quite often. Why so? Even in the case of type 2 diabetes, physical exercise improves insulin resistance. In general and for everyone, exercise improves sugar metabolism. It’s also beneficial for fat metabolism and it lowers blood pressure.
Indeed, one of the natural methods to control diabetes type is regular exercise.
In the case of type 1 diabetes, exercise is also helpful. How? It speeds the absorption of injected insulin under the skin. So, this makes insulin work more effectively.
Exercise must take into account the nature of diabetes and any other diseases. Thus, proper planning is necessary if the exercise is to be beneficial. In other words, the kind of exercise and how often it should be done are key considerations.
Almost all forms of exercise for everyone else are suitable for diabetics. This is the view of the experts and it is unanimous.
This post will discuss in detail the types of exercise for both type 2 and type 1. Essentially, it will mention the exercise for gestational diabetes. Finally, it will discuss the general guidelines for implementing the exercise.
Let’s move on…
How Does Exercise Help Diabetes
The adoption and maintenance of physical activity are critical foci for blood glucose management and overall health in individuals with diabetes and prediabetes. Recommendations and precautions vary depending on individual characteristics and health status. In this Position Statement, we provide a clinically oriented review and evidence-based recommendations regarding physical activity and exercise in people with type 1 diabetes, type 2 diabetes, gestational diabetes mellitus, and prediabetes.
Physical activity includes all movement that increases energy use, whereas exercise is planned, structured physical activity. Exercise improves blood glucose control in type 2 diabetes, reduces cardiovascular risk factors, contributes to weight loss, and improves well-being (1,2).
Regular exercise may prevent or delay type 2 diabetes development (3). Regular exercise also has considerable health benefits for people with type 1 diabetes (e.g., improved cardiovascular fitness, muscle strength, insulin sensitivity, etc.) (4). The challenges related to blood glucose management vary with diabetes type, activity type, and the presence of diabetes-related complications (5,6). Physical activity and exercise recommendations, therefore, should be tailored to meet the specific needs of each individual.
[Source: care.diabetesjournals.org]
Exercise and Diabetes Type 2
Regular exercise prevents and treats type 2 diabetes well.
Prevention studies of type 2 diabetes advise the following. Daily, for about 30 minutes, engage in an exercise with the following characteristics:
- moderate-intensity (e.g. brisk walking, dancing, water aerobics)
- endurance-type (aerobic, e.g. walking, jogging)
Experts agree that this can reduce the incidence of type 2 diabetes by about 60%. This is true even in high-risk individuals.
A study on exercise, published in 2010, also revealed the following. Endurance-type exercise is effective for the treatment of type 2 diabetes. Especially when combined with strength training (gym-type exercise), it has the following benefits:
- Blood sugar balance
- Oxygen uptake
- Body composition
With the help of gym exercise, it is possible to have a beneficial effect on muscle mass. Muscle tissue is a very important issue for sugar metabolism. Why? It is simply because the muscle is where sugar is stored.
The amount of muscle tissue decreases after about 40 years of age. But, a great way to influence this is specifically gym-type strength training.
Walking and its benefits
Regular walking or another endurance-type exercise can
- improve and increase basal metabolism, i.e. energy consumption increases
- promote better body composition: adipose tissue decreases and muscle mass increases
- improve the ability of tissues to use sugar and thus sugar balance
- reduce systolic blood pressure
- lower LDL cholesterol, or bad cholesterol
- improve mood and increases the feeling of well-being
What are the limitations?
It should be noted that the effects of exercise are not guaranteed for everyone. Experts estimate that approximately 15–20% of people with type 2 diabetes don’t benefit from exercise.
Not only this.
About 8–13% of the population will experience adverse effects on risk factors for cardiovascular disease and diabetes as a result of exercise intervention. The explanatory factors for this phenomenon are not known. But genetic and epigenetic causes have at least been thought to work.
Muscle strength training treats the disease most effectively. If possible, work out in the gym twice a week. Do 6 to 10 movements that target the large muscles of your back, abdomen, arms, and legs. Do the same movement 8 to 12 repetitions, 2 to 3 sets. The gym option is a home workout where you use light dumbbells or elastic bands.
Exercise by increasing resistance and varying movements every 6 weeks. Adopt this method as your fitness improves.
Gym exercise is quite suitable for those with joint wear and tear. It is in particular a safe form of exercise even in bad winter weather.
Endurance Exercise
As a treatment for diabetes, do endurance exercise that breathes and sweats for 30 to 60 minutes a day?
Endurance sports suitable for people with diabetes include
- Walking
- Nordic walking
- Skiing
- Jogging
- Swimming
- Cycling
Exercise must be regular, at least reasonably strenuous, and long-lasting.
The onset of diabetes is prevented by much lighter exercise and lower amounts of exercise than are needed to treat diabetes. Walk half an hour a day most days of the week, and exercise at least once a week where you breathe.
Also, be sure to take advantage of the opportunities for useful exercise. You can get off the bus at the previous stop, no need to look for a parking space with the shortest walk. The use of stairs instead of elevators is allowed and free!
It is also a good idea to avoid prolonged sitting, for example, while sitting. Walk around.
Please note:
Talk to your doctor before you start exercising.
The exercise test also reveals possible asymptomatic coronary artery disease.
For gym exercise, ask a professional for help in creating a program.
Exercise can drastically lower blood sugar levels. It may be necessary to reduce medications before exercising.
Exercise and Type 1 Diabetes
Exercise is beneficial in many ways in type 1 diabetes.
The greatest benefits for diabetes are obtained when exercise is sufficiently regular. Experts recommend at least twice a week. The most suitable exercise is one that is moderately effective. Examples are:
- brisk walking
- light jogging
- suitable ball games
A person with diabetes can practice virtually any sport.
Exercise and other muscle work “consume” blood sugar. Also, they speed up the absorption of injected insulin under the skin. If this is not taken into account when eating or taking insulin doses, your blood sugar will easily fall too low. Low blood sugar (hypoglycemia) can be prevented by consuming carbohydrates or reducing insulin doses. The more strenuous and prolonged the strain, the greater the repairs needed.
General principles
A type 1 diabetic needs to think about the effect of exercise on blood sugar and insulin.
According to experts, the following are the guidelines:
- Blood sugar is measured before exercise.
- If the pre-exercise value is greater than 15 mmol /l, postpone the exercise. Then inject a dose of insulin to correct your blood sugar.
- If your blood sugar is less than 6 mmol /l, eat extra carbohydrates. Or reduce your meal insulin.
- If the exercise lasts a long time (more than an hour), reduce the previous long-acting insulin. Also, consume carbohydrates during exercise.
Extra Carbohydrate
- The general guideline is to consume 20 grams of carbohydrates before exercise. Then repeat this every hour during the exercise.
- An easy-to-use carbohydrate should be kept with you during exercise.
- In strenuous exercise, the need for carbohydrates is about 40 grams per hour.
During exercise, it is best to consume carbohydrates in a fast-absorbing form. Examples are sports drinks or other sugary drinks or juices. Others are glucose tablets or fruits.
Gestational Diabetes and Exercise
Exercise helps in the prevention and treatment of gestational diabetes.
Regular exercise during and after pregnancy can prevent the recurrence of gestational diabetes. It can also prevent type 2 diabetes later. According to experts, pregnancy does not prevent movement and exercise.
Exercise increases physical and mental endurance. As physical fitness improves, the body better withstands physical exertion during pregnancy.
Exercise also prevents back problems, swelling of the legs, and excessive weight gain.
Do you exercise before pregnancy? You can continue exercising as before according to your ability.
If you don’t before pregnancy, start and increase the duration and frequency. Also, increase the effectiveness of the exercise. You just need to listen to your own body.
Prefer daily and useful exercise. Suitable sports include walking, cycling, skiing, various gymnastics, and swimming.
Pregnant women should be careful of forms of exercise that involve shocks. They should avoid rapid changes of direction, otherwise, they risk falling. This is, of course, unsafe.
Can Exercise Prevent Diabetes?
The National Institutes of Health conducted a breakthrough study to show that diet and exercise can delay diabetes. The clinical trial proved that a half-hour of walking or another low-intensity exercise daily, combined with a low-fat diet, reduced the risk of developing type 2 diabetes by 58 percent.
Diet and exercise
Weight loss resulting from healthy eating and increased physical activity enables muscle cells to use insulin and glucose more efficiently, thus lowering diabetes risk. Lack of exercise can cause muscle cells to lose their sensitivity to insulin, which controls levels of sugar in the blood.
“Even if you don’t lose weight, exercise will make you stronger and healthier,” says endocrinologist Douglas Zlock, MD, medical director of the diabetes center at John Muir Health. “Healthy habits can definitely postpone the onset of diabetes even if they don’t prevent it.”
The certified diabetes educators at John Muir Health are firm believers that those at risk for diabetes can develop a flexible care program with the help of a diabetes team. Important clinical trials have shown that exercise, healthy eating, and modest weight reduction can prevent diabetes.
It takes time and effort to reduce your risk of diabetes; however, this investment in your health is a valuable one!
Avoid complications
Although cutting out fatty foods and sweets and motivating oneself to maintain a daily exercise program can take some discipline, the payoff is tremendous because people at risk for diabetes are much more prone to developing cardiovascular disease.
Heart disease is two to four times more prevalent in those with diabetes and the risk of stroke is two to four times higher; high blood pressure manifests itself in the majority of adults with the disease, and diabetes is the leading cause of kidney disease.
“Controlling blood glucose, blood pressure, and blood cholesterol, along with regular preventive care can greatly reduce your risk of developing cardiovascular disease,” says endocrinologist Douglas Zlock, MD. medical director of the Diabetes Center at John Muir Health.
Early detection
“Detecting diabetes early by screening those at high risk, especially because many people do not exhibit symptoms, is vital to preventing complications,” Dr. Zlock says.
Those more predisposed to diabetes are Hispanic Americans, African-Americans, Native Americans, Asian Americans, Pacific Islanders, older adults, women who have had gestational diabetes, people who are overweight or inactive, and people with a family history of diabetes.
If you fall into one of these groups, you should be especially careful to monitor your lifestyle and follow the suggestions below. If you are at very high risk, obese, and under 60 years of age, your doctor may also recommend medication.
Tips
Experts recommend incorporating the following suggestions into a healthcare regimen:
- Exercise at least 30 minutes a day
- Eat a low-fat, low-sugar diet rich in vegetables, fruits, and whole grains
- Maintain your ideal weight through sufficient exercise and well-balanced meals
- Check your blood cholesterol at least once a year. Total cholesterol should be below 200, with LDL under 100, HDL (good cholesterol) above 60, and triglycerides below 150
- Keep blood pressure under control at 130/80 or lower
- Avoid smoking
- Drink in moderation
- Regular follow-up with your doctor
[Source: johnmuirhealth.com]
Conclusion
What should we take from all of this?
Exercise and diabetes have since been popular topics in the prevention and treatment of diabetes studies. In type 2 diabetes, exercise promotes weight loss and improved insulin sensitivity. In type 1 diabetes, exercise assists in the absorption of insulin into the body.
Exercise typically recommended by experts includes brisk walking, light jogging, and gym exercise. The type of diabetes (type 1, type 2, or gestational diabetes) requires some specific types of exercise. So, diabetes patients should consult with their doctor for the necessary advice.
Type 1 diabetes patients may need an extra source of carbohydrates when proceeding with exercise. The reason for this is the relative ‘consumption’ of blood sugar by exercise. Besides, exercise speeds up the absorption of insulin in the body. This is to avoid the incidence of low blood sugar (hypoglycemia).
Women with gestational diabetes need some caution about exercise. They can’t engage in forms of exercise that can cause back pains, swollen legs, or weight gain. They should avoid exercise that can cause falling down.
It is always advisable for diabetics to first get all the necessary support and advice before starting an exercise.
FAQ
**Q: What are the benefits of exercise for individuals with diabetes?**
A: Regular exercise offers numerous benefits for individuals with diabetes. It helps improve insulin sensitivity, making it easier for the body to utilize glucose effectively. Exercise also aids in weight management, reduces the risk of cardiovascular complications, and helps lower blood sugar levels naturally. By engaging in physical activity, people with diabetes can improve their overall health and well-being.
**Q: What types of exercises are recommended for individuals with diabetes?**
A: Various types of exercises are recommended for individuals with diabetes. Aerobic exercises such as walking, swimming, cycling, and dancing are great choices as they help improve cardiovascular health and promote weight loss. Strength training exercises, like lifting weights or using resistance bands, help build muscle mass and enhance insulin sensitivity. Flexibility exercises such as stretching or yoga are beneficial for maintaining joint mobility and preventing injuries.
**Q: How frequently should individuals with diabetes exercise?**
A: Individuals with diabetes should aim for at least 150 minutes of moderate-intensity aerobic exercise spread over the week. This can be achieved through 30 minutes of exercise on most days, or alternatively, through shorter sessions of 10-15 minutes, multiple times a day. In addition to aerobic exercise, they should also incorporate strength training activities at least two days a week, targeting major muscle groups. However, it’s essential to consult with a healthcare professional to determine an exercise routine suitable for individual needs.
**Q: Can exercise help manage blood sugar levels in individuals with diabetes?**
A: Yes, exercise can play a significant role in managing blood sugar levels for individuals with diabetes. Physical activity helps muscles use glucose for energy, which leads to a decrease in blood sugar levels. Regular exercise also enhances insulin sensitivity, allowing the body to use insulin more effectively. However, it’s crucial to monitor blood sugar levels before, during, and after exercise, as some individuals may experience a temporary increase in blood sugar levels during intense physical activity.
**Q: Are there any precautions individuals with diabetes should take before exercising?**
A: Individuals with diabetes should take certain precautions before engaging in exercise. It’s essential to check blood sugar levels before starting any physical activity, especially if using insulin or certain medications that can cause hypoglycemia. It’s advisable to carry a fast-acting carbohydrate source, such as glucose tablets or juice, in case of low blood sugar. Staying hydrated, wearing comfortable shoes, and gradually increasing the intensity and duration of exercise are also important considerations.
**Q: How does exercise contribute to weight management in individuals with diabetes?**
A: Exercise plays a vital role in weight management for individuals with diabetes. By engaging in physical activity, the body burns calories, helping to create an energy deficit. This deficit, when combined with a balanced diet, leads to weight loss. Maintaining a healthy weight is beneficial for diabetes management as it improves insulin sensitivity, reduces the risk of complications, and promotes overall well-being.
**Q: Can exercise help prevent the development of type 2 diabetes?**
A: Yes, regular exercise can help reduce the risk of developing type 2 diabetes. Engaging in physical activity promotes weight loss or weight maintenance, improves insulin sensitivity, and helps control blood sugar levels. By incorporating exercise into a healthy lifestyle, individuals can significantly lower their chances of developing type 2 diabetes. It’s important to note that exercise alone may not prevent the condition entirely, and other factors such as diet and genetics also play a role.
**Q: Are there specific precautions for individuals with diabetes when participating in high-intensity exercises?**
A: Yes, individuals with diabetes should take specific precautions when participating in high-intensity exercises. It’s crucial to monitor blood sugar levels more frequently as intense physical activity can cause fluctuations. Additionally, it’s important to stay adequately hydrated and consume a balanced meal or snack before exercising to maintain blood sugar stability. Consulting with a healthcare professional is recommended to determine the suitability of high-intensity exercises and adjust diabetes management accordingly.
**Q: How can exercise help reduce the risk of cardiovascular complications in individuals with diabetes?**
A: Exercise can significantly reduce the risk of cardiovascular complications in individuals with diabetes. Regular physical activity improves heart health by strengthening the cardiovascular system, lowering blood pressure, and reducing bad cholesterol levels. It also helps maintain a healthy weight, which further reduces the strain on the heart. By incorporating exercise into their routine, individuals with diabetes can lower their risk of heart disease and related complications.
**Q: Can exercise replace the medication for managing diabetes?**
A: Exercise cannot replace medication for managing diabetes. Medication, such as insulin or oral hypoglycemic drugs, is prescribed based on individual needs and the severity of the condition. While exercise offers numerous benefits for diabetes management, it should be considered as a complementary approach alongside medication, dietary changes, and regular medical check-ups. It’s important to work with a healthcare professional to determine the most appropriate treatment plan that incorporates exercise and medication effectively.
Do you have any suggestions about exercise and diabetes that are not mentioned here? Please share them in the comment section.
Very Important: PLEASE note that all information we provide on this site is for educational purposes only. They are not for medical advice, diagnosis, or treatment. So, please consult with your doctor and/or registered dietitian or nutritionist for any professional advice. Hence, do this before applying any of the information on your health issues.