Diabetes has become a widespread health concern, affecting millions of people of all ages. CDC reports that 11.6% of the U.S. population – 38.4 million individuals – had diabetes in 2021. While medications and dietary adjustments tend to take center stage in diabetes management, exercise is an equally critical component and is often underutilized. For anyone managing diabetes, understanding the relationship between exercise and blood sugar regulation can be a game changer.
The Science Behind Exercise and Blood Sugar
When we exercise, our muscles use glucose as a source of energy. This simple fact has profound implications for people managing diabetes. Regular physical activity improves insulin sensitivity, meaning the body uses insulin to move glucose from the bloodstream into the cells more efficiently. This is not a short-term effect. With consistent effort, exercise can help stabilize blood sugar for long-term health improvement.
Impact of Different Types of Exercise on Blood Sugar
Different types of exercise affect blood sugar in different ways:
- Aerobic exercise: Walking, cycling, and swimming can elevate the heart rate and burn calories. Aerobic exercise is a rhythmic and repetitive physical activity that uses the body’s large muscle groups. It helps lower blood sugar during and immediately after the activity.
- Weight-bearing exercise: Resistance training, such as weightlifting and bodyweight exercises, builds muscle mass, which increases the body’s capacity to store glucose.
Benefits of Exercise Beyond Blood Sugar
While the main focus of diabetes is often blood sugar management, the benefits of regular exercise extend far beyond that. Here are some reasons to begin and maintain an exercise routine:
- Improved heart health: Diabetes increases the risk of cardiovascular disease. Exercise lowers blood pressure, improves cholesterol levels, and strengthens the heart.
- Weight management: Excess weight can exacerbate insulin resistance. An exercise routine, combined with a balanced diet, can support sustainable weight loss and management.
- Better sleep quality: Regular exercise can help regulate sleep cycles for more restorative rest.
- Enhanced energy levels: Although it may seem counterintuitive, exercising can increase one’s energy levels throughout the day.
- Mood boost: Physical activity releases endorphins, reducing stress and elevating mood.
Building the Right Exercise Routine
Starting a new exercise routine can be intimidating if you have been inactive for a while. The key is to start small and gradually build up your routine. It is equally important to find activities you enjoy. Exercising does not have to mean hitting the gym. Dancing, gardening, bowling, hiking, martial arts, playing with kids or grandkids, household chores, or any activity that gets your body moving counts as exercise.
Consult your doctor before beginning an exercise program. Check your blood sugar levels before and after exercise, particularly when engaged in a new activity, to see how your body responds and help prevent hypoglycemia. Be consistent and aim for at least 150 minutes of aerobic exercise weekly, plus resistance training twice a week.
Proper health care is particularly important for those who are managing diabetes. Our experienced agent can help you find a health plan that suits your needs at the best available rates.