Be sure to talk to your healthcare professional before making any treatment changes.
For individuals with diabetes, regular physical activity is a key part of managing blood sugar levels and overall health. The amount and type of exercise can make a significant difference in controlling glucose, improving insulin sensitivity, and reducing the risk of complications. So, how much exercise is enough, and what activities are most beneficial?
Recommended Amount of Exercise
Experts suggest that people with diabetes aim for **at least 150 minutes of moderate-intensity exercise per week**. This can be spread out across the week, such as 30 minutes a day, five times a week. If time is tight, breaking this into smaller sessions—like 10 or 15 minutes, multiple times a day—can still provide benefits.
Types of Exercise
1. Aerobic Exercise: Activities such as walking, cycling, swimming, and jogging are excellent for improving cardiovascular health and regulating blood sugar. Aerobic exercise helps the body use insulin more efficiently, reducing insulin resistance. It also burns calories, helping with weight management, which is especially important for Type 2 diabetes.
2. Strength Training: Building muscle through resistance exercises, such as weight lifting, using resistance bands, or bodyweight exercises like squats and push-ups, can improve glucose metabolism. Strength training helps muscles absorb glucose, making it easier to control blood sugar levels.
3. Flexibility and Balance Exercises: Yoga, stretching, and Pilates are excellent ways to enhance flexibility, reduce stress, and improve balance. Yoga, in particular, can help lower blood sugar levels while promoting relaxation and stress relief, which are critical for diabetes management.
4. High-Intensity Interval Training (HIIT): Short bursts of intense activity followed by rest periods are also effective in managing blood sugar. Studies suggest HIIT can help control glucose levels more efficiently than moderate exercise.
Precautions
Always check your blood sugar before and after exercise, especially if you take insulin. Be mindful of signs of low blood sugar (hypoglycemia), and stay hydrated during workouts.
By combining aerobic, strength, and flexibility exercises, you can create a balanced workout routine that helps manage your diabetes and improve overall well-being.
References:
1. American Diabetes Association. (2024). *Fitness and Exercise*. Retrieved from [diabetes.org](https://www.diabetes.org)
2. Centers for Disease Control and Prevention. (2024). *Diabetes and Physical Activity*. Retrieved from [cdc.gov](https://www.cdc.gov)
3. Mayo Clinic. (2024). *Diabetes Management: Exercise*. Retrieved from [mayoclinic.org](https://www.mayoclinic.org)
