Exercise and diabetes: managing blood glucose levels and cardiovascular health

Exercise is important to managing diabetes and enhancing your overall health.

Find out how it can help control blood glucose levels, reduce the risk of cardiovascular disease, and improve your wellbeing.

What is diabetes and how can it affect you?

Diabetes is a chronic condition that affects how the body processes blood glucose (blood sugar). There are three types of diabetes: type 1, type 2, and gestational diabetes. Each one has its own challenges.

Type 1 diabetes is an autoimmune condition where the body attacks insulin-producing cells in the pancreas. This type requires regular insulin injections. Type 2 diabetes, the most common type, happens when the body becomes resistant to insulin or doesn't produce enough. Gestational diabetes develops during pregnancy and usually resolves after childbirth. It does, however, increase the risk of developing type 2 diabetes later in life. Pre-diabetes is a condition where you have blood glucose levels above a healthy range, but not quite high enough to be considered diabetes.

If you are diagnosed with diabetes you’ll face some challenges, like managing blood glucose levels and working to prevent complications such as cardiovascular disease and nerve damage. Monitoring your blood glucose levels and making lifestyle adjustments are essential to managing these challenges. One of the ways to do this is through exercise.

How can exercise help manage diabetes?

Exercise is a powerful tool for managing diabetes, since it helps lower blood glucose levels. It does this by increasing your insulin sensitivity; this allows your body to use and store glucose more effectively. Exercise can also help you maintain a healthy weight – something that’s particularly important for if you have type 2 diabetes.

There are lots of different types of exercise that can help you manage diabetes. Both aerobic exercise (like walking, swimming, and cycling) and muscle-building exercises (strength training, like weightlifting and resistance exercises) can help.

If you have diabetes, incorporating a mix of aerobic and strength training exercises into your regular routine can have significant benefits. Remember to start slowly and gradually increase the intensity and duration of your workouts. This should help you avoid injury and ensure your progress is sustainable.

How can aerobic exercise benefit blood glucose levels?

Aerobic exercise is highly effective in managing blood glucose levels. Activities like walking, jogging, swimming, and cycling increase your heart rate and improve cardiovascular health. They also help the muscles use glucose more efficiently, which can lead to lower blood glucose levels. Regular exercise also enhances insulin sensitivity, making it easier for the body to regulate blood glucose (blood sugar).

Aerobic exercise can lead to significant improvements in your blood glucose levels. Aim for at least 150 minutes of moderate intensity aerobic exercise per week.

How can strength training help manage diabetes?

Strength training is another important way to manage diabetes. These are exercises that build muscle mass, such as weightlifting, resistance band exercises, and bodyweight workouts. When you increase your muscle mass, this improves your body's ability to use glucose. In turn, this helps in maintaining stable blood glucose levels.

There are many other benefits to strength training. As well as helping keep your blood glucose levels in a healthy range, it’s also good for your overall metabolic health, helping manage your weight, and improving your bone density. Incorporating these exercises into your weekly routine, ideally two to three times per week, can lead to substantial improvements in your health. Aim for 20-60 minutes per strength-training session to reap the benefits, including improved blood glucose levels.

What are the other benefits of exercise for people with diabetes?

Diabetes increases the risk of cardiovascular disease, and regular exercise is one of the most effective ways to reduce this risk. High blood glucose levels can damage blood vessels and nerves. Exercise can help reduce these risks by improving blood circulation and reducing inflammation.

Both aerobic and strength training exercises are good for your cardiovascular health. If you have diabetes, then regular exercise, combined with a healthy diet and lifestyle, can significantly lower your risk of heart disease.

Physical activity also helps lower blood pressure, improve cholesterol levels, and enhance your overall heart health.

Creating a safe exercise plan

Starting an exercise routine can be daunting. However, with the right approach, it can be both safe and rewarding. Here are some tips to help you get started:

• Consult your healthcare provider: Before beginning any exercise program, it's important to consult with your healthcare provider. They can help you understand any limitations and provide guidance tailored to your specific needs. An accredited exercise physiologist, for example, can offer expert advice on the best types of exercises for your condition and help you design a program that meets your needs and goals.
• Start slowly: Begin with low-intensity exercises and gradually increase the intensity and duration. This approach helps prevent injuries and allows your body to adapt to the new routine.
• Monitor blood glucose levels: Keep track of your blood glucose levels before, during, and after exercise. This monitoring helps you understand how your body responds to physical activity and prevents hypoglycaemia or hyperglycaemia (when blood glucose levels drop too low or rise too high).
• Stay hydrated: Drink plenty of water before, during, and after exercise to stay hydrated and maintain optimal performance.
• Wear proper footwear: Invest in good-quality shoes that provide support and cushioning. Foot injuries may be more common for people with diabetes and may take longer to heal, so it’s important to avoid things like cuts, knocks or blisters to the feet.
• Listen to your body: Pay attention to how your body feels during exercise. If you experience dizziness, shortness of breath, or chest pain, stop immediately and seek medical advice.

When you follow these tips and the necessary precautions, you can safely enjoy the benefits of regular exercise.

How to stay motivated

Tracking your progress and staying motivated are great tools for sticking to an exercise routine. Here are some strategies to help you stay on track:

• Set realistic goals: Establish achievable short-term and long-term goals. Your success will help keep you motivated as you work towards your objectives.
• Keep a journal: Record your workouts, blood glucose levels, and how you feel after each session. This journal can help you identify patterns and make necessary adjustments to your routine.
• Use technology: Fitness apps and wearable devices that track your activity levels, heart rate, and progress can give you valuable insights and keep you motivated.
• Find a workout buddy: Exercising with a friend or joining a fitness group can make workouts more enjoyable and provide accountability.
• Celebrate milestones: Acknowledge and celebrate your achievements, no matter how small. This positive reinforcement can boost your motivation and keep you committed to your fitness journey.
• Stay flexible: Be open to adjusting your routine as needed. Life can be unpredictable, and it's important to adapt your exercise plan to fit your current circumstances.

Embracing a healthier lifestyle

If you have diabetes, regular exercise offers you a whole range of both short-term and long-term benefits. It can help you maintain stable blood glucose levels, which reduces the risk of complications such as cardiovascular disease, nerve damage, and kidney problems. It also helps maintain a healthy weight, which is crucial for preventing and managing type 2 diabetes.

As well as all the physical health benefits, exercise can have a huge impact on your mental wellbeing. Regular activity can reduce stress, improve your mood, and enhance your overall quality of life. This is particularly important if you have diabetes, since managing a chronic condition can be challenging and stressful.