If you have diabetes, adding exercise to your daily routine can be extremely beneficial for managing your condition and improving your overall health. Exercise helps control blood sugar levels, boosts sensitivity to insulin (which allows your body to use blood sugar more effectively for energy), and reduces your risk of cardiovascular disease. However, not all exercises are equally suitable for those with diabetes. It’s important to find an exercise plan that works well for your individual needs and goals.
Getting Started
Before beginning a new exercise program, it’s wise to consult with your doctor, especially if you have complications from diabetes. Your doctor can evaluate your health status and provide guidance on appropriate types and amounts of exercise for your situation. You may also benefit from consulting an exercise physiologist or certified diabetes educator to design a customized workout plan just for you.
Low-Impact Aerobic Exercise
For most people with diabetes, low-impact aerobic activities like brisk walking, swimming, cycling, rowing, or using an elliptical machine are great options to include in your plan. These exercises get your heart pumping without putting excessive stress on your joints. Aim for 30-60 minutes per day of moderate aerobic activity most days of the week. Be sure to start slowly if you’re new to exercise and gradually increase duration and intensity over time.
Resistance Training
In addition to aerobic workouts, incorporate 2-3 days per week of resistance or strength training. This helps build muscle mass, which allows your body to use insulin more efficiently. Try weight machines, free weights, resistance bands, or bodyweight exercises like pushups, squats, and lunges. Work all major muscle groups and allow for rest days in between sessions.
Yoga and Stretching
Yoga and basic stretching can also be very beneficial for those with diabetes. These activities improve flexibility, strength and balance—all of which become more important as you age, especially if you have diabetes complications. Look for gentle, restorative yoga classes or basic stretching routines you can do at home daily.
Tips for Exercising Safely
- Check your blood sugar before, during and after exercise
- Have a source of fast-acting carbohydrates handy in case of low blood sugar
- Drink plenty of water before, during and after workouts
- Inspect feet daily for blisters, sores or other injuries
- Wear proper footwear and moisture-wicking socks
- Start slow and increase intensity gradually over time
The right exercise program plays a vital role in diabetes management and prevention of complications. With your doctor’s guidance, you can design a customized fitness plan that includes aerobic exercise, strength training, and stretching to optimize blood sugar control and overall wellbeing. Be patient, listen to your body, and make your workouts a sustainable lifestyle habit.
