Benefits of physical activities in managing diabetes
Regulates blood sugar levels:
Regular physical activity positively impacts blood sugar levels in people with diabetes. When you exercise, your body uses glucose for energy, which can lower your blood sugar levels. However, this effect can vary depending on various factors, including the type and duration of exercise, your medication regimen, and your response to physical activity.
For people with type 2 diabetes, physical activity can positively affect blood sugar regulation. Regular exercise can help improve insulin sensitivity. This allows the body to use insulin more effectively and helps reduce blood sugar levels. However, monitoring your blood sugar levels before and after exercise is essential, especially if you are taking medication that can affect blood sugar levels.
For people with type 1 diabetes, physical activity can cause blood sugar levels to drop too low, a state called hypoglycemia. This can happen because exercise increases the body's sensitivity to insulin and can cause the liver to release more glucose into the bloodstream. So, always check your blood sugar levels before and after exercise. Adjust your medication regimen and food intake as needed. Carrying a snack or glucose tablets during exercise may also be helpful if your blood sugar levels drop too low.
Promotes weight loss:
Weight management is another critical factor in managing diabetes. Being overweight or obese is a risk factor for type 2 diabetes; losing weight can help manage the condition. Physical activity can be an effective way to support weight loss. When you engage in physical activity, your body burns calories, which can help create a calorie deficit and support weight loss. In addition, regular physical activity can help build muscle mass, which can help boost metabolism and burn more calories even at rest.
For people with type 2 diabetes, weight loss can be particularly beneficial as it can improve insulin sensitivity and help lower blood sugar levels. Losing just 5-10% of body weight can significantly impact blood sugar control and reduce the risk of complications associated with diabetes, such as heart disease and nerve damage.
Improves cardiovascular health:
Cardiovascular disease (CVD) is a leading cause of death in people with diabetes. Regular physical activity can help reduce the risk of developing CVD. It also improves cardiovascular health in patients who already have CVD. Regular physical activity helps improve blood lipid levels. In addition, physical activity can help lower blood pressure, which is another important risk factor for CVD.
For people with diabetes who have already been diagnosed with CVD, physical activity can help improve symptoms and quality of life. It may even reduce the risk of further cardiovascular events. However, it's essential to work with a healthcare professional to develop an exercise plan that is safe and appropriate for your individual needs and abilities, as some types of exercise may not be suitable for some individuals with CVD.
Reduces stress:
Stress can adversely affect blood sugar. Under stress, the body releases stress hormones such as cortisol and adrenaline, which can increase blood sugar levels. Stress can also contribute to unhealthy behaviours like overeating, sedentary behaviour, and poor sleep, further impacting blood sugar control.
Regular physical activity can help reduce stress levels and improve mood by increasing the release of endorphins, which are natural mood-boosting chemicals in the brain. In addition, physical activity can help enhance sleep quality and reduce muscle tension, which can further reduce stress.
Tips to get started
Starting a physical activity routine can be challenging, but here are some tips that may help:
- Start small: Begin with a simple exercise routine, like a short walk, and gradually increase your intensity and duration.
- Choose an activity you enjoy: Find an activity you enjoy, whether it's dancing, swimming, cycling, or walking.
- Set achievable goals: Set realistic goals that you can achieve. It gives you a sense of accomplishment.
- Schedule your workout: Make and stick to your workout schedule.
- Track your progress: Keep track of your progress to stay motivated.
Summary
With proper medical supervision, regular physical activities can help manage diabetes. It helps control blood sugar levels, promotes weight loss, improves cardiovascular health, and reduces stress. You can improve your overall health and well-being by including physical activity in your daily routine. You can also prevent or delay other diabetes-related complications by following an exercise regime. Ensure to consult your doctor before starting an exercise regime
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Did you know?
Studies suggest that regular practice of moderate to vigorous physical activity–
Checklist before you start–
- Keeping it simple, to begin with.
- Starting 2 to 3 hours after meals when sugar levels are mostly high.
- Setting manageable goals to stay motivated.
- Keeping a track of your blood sugar levels before and after exercise.
- Having your medications handy.
- Making it fun with workout buddies by finding a family or a friend to work out with to stay motivated.
- Monitoring your health progress.
Consulting your doctor before starting any workout regime.
