Diabetes: The Benefits of Exercise
Exercise can lower blood sugar, help control weight, and boost your mood. It can also
improve blood flow, lower blood pressure, help you use oxygen better, and improve
health. Even a small amount of regular activity can have a big impact on your health.
What can exercise help?
Blood sugar. Regular exercise improves blood sugar control by helping your body use insulin.
Mental and emotional health. Physical activity eases stress and helps you
Heart health. With regular exercise, you can reduce your risk for heart
disease and high blood pressure. You can also improve your cholesterol and
triglyceride levels. Muscles after exercise are better able to use up any stored
Weight. Exercise helps you lose fat, gain muscle, and control your weight.
Health of blood vessels and nerves. Activity helps lower blood sugar. This helps prevent damage to blood vessels and
nerves that can cause problems with your brain, eyes, feet, and legs.
Finances. If you manage your blood sugar, you may spend less on health
2 types of exercise
Two types of exercise help your body use blood sugar. Experts advise both types of
exercise for people with diabetes:
Aerobic exercise. This is a rhythmic, repeated, continued movement of
large muscle groups for at least 10 minutes at a time. You should do this about 30
minutes a day on most days of the week. Examples include walking, biking, jogging,
swimming, water aerobics, and many other sports.
Strength training. This is when you use muscles to move weight or work
against resistance. You can do it with free weights, machines, resistance tubing,
or your own body weight. Aim for 2 to 3 sessions of resistance exercise each week.
It’s best to skip a day in between.
A goal to shoot for
main goal is to become more active. Even a little bit helps. Choose an activity that
like. Walking is one great form of exercise that everyone can do. Talk with your
healthcare provider about any limits you may have before starting with an exercise
program. Then aim for 150 minutes a week of physical activity. Don’t let more than
days go by without exercise. When you are sitting for long periods of time, get up
short sessions of light activity every 30 minutes.
activity to your day
Being more active doesn’t have to be hard work. Try these to get more activity into
Take the stairs instead of the elevator.
Garden, and do housework and yard work.
Choose a parking space farther from the store.
Walk to talk to a co-worker instead of calling.
Take a 10-minute walk around the block at lunch.
Walk to a bus stop a little farther from your home or office.
Walk the dog after dinner.