Follow a Safe Diabetes Exercise Plan

Exercise is one of the best ways to help your body stay healthy. Exercise can help combat health conditions, including stroke, high blood pressure, arthritis and even types of cancer. CDC reports that research finds that adults who engage in greater amounts of physical activity reduce the risk of developing the following cancers:[1]

·         bladder

·         breast

·         colon

·         endometrium (innermost lining layer of the uterus)

·         esophagus

·         kidney

·         lung

·         stomach

In addition to its health benefits, physical activity can lift your mood, boost energy, improve cognitive function, and improve sleep.

If you have diabetes, exercise has added benefits. Exercise lowers blood glucose levels and makes the body more sensitive to insulin to counter insulin resistance. [2] Exercise also helps to reduce anxiety, which often comes with managing the disease and the uncertainties around potential complications.

Weekly exercise targets

Understanding the value of exercise to help control diabetes raises questions about how much exercise should go into a diabetes exercise plan. While any exercise is better than none, the American Diabetes Association (ADA) notes that most health organizations say to exercise a minimum of 150 minutes per week to achieve significant benefits. The exercise does not need to be all at one time, either. ADA says to think of a diabetes exercise plan as a series of mini goals. A goal could be to exercise 50 minutes three times a week, 30 minutes five times a week, or even 25 minutes six times a week.[3]

Exercise safely to avoid injuries

Even with all the diabetes exercise benefits, you need to take precautions to avoid injury and the possibility of causing other health complications. Safety measures for a diabetes exercise plan include:

Consult with your doctor: Before starting an exercise regimen, get a complete medical evaluation. A recommended fitness program may depend on test results – such as a treadmill test to monitor the performance of your heart and blood pressure during exercise – and your medical history. Your healthcare team will base their recommendations on considerations that include whether you are overweight or if your medical history includes heart disease; diabetic neuropathy, which can affect your feet; retinopathy, which affects your vision, or peripheral vascular disease.

Check your blood glucose: The best time to exercise is one to three hours after eating since that is when your blood glucose level is higher. If you are taking insulin, evaluate your blood glucose before you start exercising. As noted, exercise can help lower blood glucose levels. However, there is the possibility it can make blood glucose too low (hypoglycemia). Eat a piece of fruit or have a small snack before exercising if your blood glucose level is below 100 mg/dl. Testing after 30 minutes of exercise will indicate whether your blood sugar level is stable. [4]

Follow a diet plan: Work with a dietitian and/or nutritionist to develop a diet that manages your diabetes. The diet should aim to keep your blood glucose in a safe range as you follow your diabetes exercise plan.

Stay hydrated: Hydration is key to safe and effective workouts, but it is particularly important for people with diabetes because dehydration can adversely affect blood glucose levels and heart function.

Check your feet: Because you may not feel blister or cut if you have diabetic neuropathy, check your feet after a workout. Wear supportive shoes to avoid injury during a workout.

Be prepared for emergencies: Wear a medical alert bracelet that indicates you have diabetes and when you need your insulin. Hard candy and glucose tables are good to have on hand when you exercise in case your blood sugar drops dangerously.

Best exercises for a diabetes exercise plan

Walking: You can stay active in ways that do not require investing in expensive at-home gym equipment or a health club membership. Exercise can be as simple as walking. Walking is effective for shedding pounds and keeping them off, and in improving glycemic control, especially for those with Type 2 diabetes. [5] It also helps to improve balance, lower blood pressure and stress, and build bone and muscle strength. And the risk of injury from walking is low. All you need are comfortable shoes with good support.

Aerobic dance: Research conducted in 2023 found that aerobic exercise can have a positive impact on glucose levels and has other health benefits, especially for individuals with prediabetes and extending to those with Type 2 diabetes. [6]

Cycling: If you have a bike, get on it. Cycling is a low-impact exercise with several benefits if you have diabetes, especially if you have neuropathy, which can cause joint paint. Cycling minimizes strain on your joints.

Gardening: Gardening is another effortless way to stay active and relieve stress at the same time. If you live in an apartment or just have a small backyard, get a plot in a community garden. Community gardening puts you in touch with others in your neighborhood.

Swimming: Swimming and other aquatic activities, such as water aerobics, offer your heart, lungs and muscles a workout without putting stress on your joints. A 2020 study concluded that water-based circuit training seems effective for improving aerobic fitness, strength, and vascular function for those with Type 2 diabetes. [7]

Yoga: Yoga is a means to balance and harmonize the body, mind, and emotions. A recent scientific review points out that yoga practice is useful in the management of various lifestyle diseases, including type 2 diabetes. Doing yoga daily helps to attain glycemic control and reduces the risk of complications in people with diabetes.[8]

You can do many of these exercises on your own or with a family member or friend. There are classes at local YMCAs, fitness centers, and health clubs for others. And if you prefer exercising in the comfort of your own home, there is a wealth of online videos that provide instruction on everything from low-impact aerobics to resistance and strenuous cardio routines to Tai Chi. Check them out.