Managing diabetes implies more than just taking medications and following a balanced diet. Regular exercise and physical activity can help people with diabetes control their blood sugar levels. In addition, they also support weight loss and lower the risk of cardiovascular-related complications in the long run.
The American Diabetes Association (ADA) suggests that people with diabetes get at least 150 minutes of moderate-intensity exercise per week. But which exercises are best for people with diabetes? From brisk walking and cycling to strength training and yoga, several forms of physical activity can be incorporated into a diabetes-friendly fitness routine. Read this article to learn more about the 5 best exercises that diabetic patients can do for better blood sugar management.
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How Does Exercise Help Manage Blood Sugar?
During an exercise regimen, muscles use glucose for energy. Staying active and getting regular exercise can also promote insulin sensitivity, allowing the body's cells to use glucose more effectively. Physical activity is considered a basis of diabetes management because it can help improve blood sugar levels and reduce the risk of cardiovascular complications. Regular exercise may also help:
Support blood sugar management
Maintain or reduce body weight
Strengthen muscles and bones
Enhance heart health
Lower blood pressure
Reduce cholesterol levels
Promote better sleep and mood
Importantly, exercise does not have to mean spending hours at the gym. Even short periods of activity can help you become more active, particularly when you gradually build up your fitness level.
Also Read: What Are Micro Walks? How To Do and Health Benefits In Managing Diabetes
5 Best Exercises for Diabetes
Brisk Walking
Walking is one of the simplest and most accessible forms of exercise for people with diabetes. A brisk walk increases your heart rate and encourages your muscles to use glucose for energy.
Start with a 10-minute walk and gradually increase the duration as your fitness improves. Walking after meals may also be a practical way to incorporate movement into your daily routine. Moreover, it is also a proven way to reduce blood sugar spikes.
The Centres for Disease Control (CDC) recommends at least 150 minutes of moderate-intensity physical activity per week for adults, which can include brisk walking.
Cycling
Cycling is another powerful aerobic exercise that can help improve cardiovascular fitness while engaging the muscles of the legs. You can choose outdoor cycling or a stationary bicycle, depending on your fitness level, balance and preferences. Stationary cycling may be particularly convenient for people who prefer exercising indoors.
Start with 10–15 minutes and gradually increase the duration. Maintain a moderate pace. Drink enough water during longer workouts. Adjust resistance according to your fitness level.
Strength Training
Strength training includes exercises that make your muscles work against resistance. This can include resistance bands, light dumbbells, weight machines or body-weight exercises. Muscle building is particularly beneficial for diabetes management, as skeletal muscle plays a key role in glucose uptake. The ADA recommends that adults with diabetes perform resistance exercise 2–3 times per week on non-consecutive days. Squats, Wall push-ups, resistance-band exercises, light dumbbell exercises, step-ups and seated leg exercises
Swimming
Swimming offers a full-body workout while giving relatively little impact on the joints. It can improve cardiovascular fitness, muscle endurance and overall physical activity levels. Water-based exercise may be a useful option for people who find weight-bearing exercises uncomfortable. Begin with short swimming sessions and gradually increase duration and intensity. Consider water aerobics if swimming laps is difficult.
People with diabetes and other chronic health conditions should discuss suitable types and amounts of exercise with their healthcare professional when necessary.
Also Read: Planning To Hit The Gym? Take Precautions With These Ailments Before You Start
Yoga
Yoga is a holistic wellness regimen that combines physical movement, flexibility, balance and relaxation. It can be incorporated alongside aerobic and resistance exercises as part of a balanced fitness routine. For older adults with diabetes, the ADA recommends flexibility and balance activities 2–3 times per week.
Diabetes-friendly yoga may include gentle stretching, breathing exercises, standing balance poses, seated stretches and beginner-friendly yoga sequences. Choose an intensity level based on your fitness and mobility level.
Try simple activities such as:
Walking around the house
Taking the stairs
Stretching
Doing light household chores
Walking during work breaks
Performing a few body-weight movements
These small changes can make it easier to stay active throughout the day.
What is the recommended Exercise Duration For Diabetes?
For most adults with diabetes, the ADA recommends:
At least 150 minutes of moderate-intensity aerobic activity per week.
Avoid more than 2 consecutive days without physical activity.
Perform resistance training 2–3 times per week on non-consecutive days.
Older adults may also benefit from flexibility and balance exercises 2–3 times per week.
Can Exercise Lower Blood Sugar Immediately?
Yes, physical activity can lower blood glucose because working muscles use glucose for energy. Regular exercise can also improve insulin sensitivity over time.
However, the effect of exercise on blood sugar can vary depending on the type, intensity and duration of exercise, as well as food intake and diabetes medications.
People who use insulin or certain diabetes medicines may be at risk of hypoglycaemia (low blood sugar) during or after exercise. Blood glucose below 70 mg/dL is generally considered low.
Therefore, people at risk of low blood sugar should discuss exercise-related glucose monitoring and medication or food adjustments with their healthcare team rather than changing medication doses themselves.
Safety Tips for Exercising with Diabetes
Exercise is beneficial, but people with diabetes should take a few precautions.
If you use insulin, have type 1 diabetes, or frequently experience low blood sugar, your healthcare professional may recommend checking glucose before and after physical activity.
If you are at risk of hypoglycaemia, keep an appropriate source of fast-acting carbohydrate available during exercise. Follow the treatment plan provided by your healthcare professional if your blood sugar becomes low.
Check your feet regularly and wear well-fitting, comfortable shoes. Diabetes-related nerve damage or circulation problems can increase the risk of foot problems. The ADA recommends daily foot inspections, particularly for people at increased risk for foot problems.
Drink adequate water before, during and after exercise, especially in hot or humid weather.
If you have been inactive, don't try to complete a strenuous workout immediately. Start with short, manageable sessions and gradually increase duration and intensity.
Talk to your doctor before beginning a new or vigorous exercise programme if you have been inactive or have diabetes-related complications or other chronic health conditions.
Best Time to Exercise for Diabetes
There is no single exercise time that works for everyone with diabetes. The best time is one that fits your daily routine and allows you to exercise consistently. If you take insulin or medicines that can cause hypoglycaemia, discuss the timing of exercise, meals and medication with your healthcare team.
Can Exercise Replace Diabetes Medication?
No. Exercise is an important part of diabetes management, but it should not be considered a replacement for prescribed medication.
Diabetes management involves a combination of healthy eating, physical activity, blood sugar monitoring, weight management and medicines.
Regular physical activity is important for managing type 2 diabetes (T2D) and promoting overall health.
Conclusion
Regular physical activity is vital for controlling type 2 diabetes and optimising overall wellbeing. Brisk walking, cycling, swimming, strength training, yoga, dancing and regular movement breaks are all useful options. If you have comorbid complications, talk with your physician before starting a new fitness regimen. They can guide you in learning how to stay safe and minimise the risk of injuries while meeting your fitness goals.
References:
Exercise and Type 2 Diabetes
The American College of Sports Medicine and the American Diabetes Association: joint position statement
Sheri R Colberg 1,✉, Ronald J Sigal 2, Bo Fernhall 3, Judith G Regensteiner 4, Bryan J Blissmer 5, Richard R Rubin 6, Lisa Chasan-Taber 7, Ann L Albright 8, Barry Braun 9
https://pmc.ncbi.nlm.nih.gov/articles/PMC2992225/
https://www.sciencedirect.com/science/article/pii/S2667036423000018
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