Physical activity is one of the most important things you can do to help manage your diabetes and improve your overall health. The benefits of exercise for diabetes include everything from lowering your blood sugar level and blood pressure, burning calories, and boosting your energy to even improving your mood. Moreover, if you have prediabetes, it can help prevent or delay type 2 diabetes.
During physical activity, your muscles use your blood sugar as a source of energy. This prevents it from building up in your blood. Not only has exercise been shown to lower your blood sugar level within one hour, but the beneficial effects can last for one or two days.
Aerobic exercise is one. So is any continuous exercise, such as walking, bicycling, or jogging, that gets your breathing and heart rate up. Resistance exercise is another way to build muscle strength. This involves doing brief weightlifting with weight machines or your own body weight. How much do you need? That depends on your overall fitness level. Generally, experts recommend that you get 150 minutes of aerobic exercise a week (e.g., 30 minutes, five days a week). If you can, increase the amount of time and intensity gradually. Include resistance exercises, such as lifting weights, two to three times a week.
If you’ve been inactive for a long time, don’t start too quickly. Start slowly, with as little as 5 to 10 minutes of exercise each day, gradually building to your goal.
Other tips to get you moving are as follows:
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Consult your health care professional if you have questions or concerns about the management of your diabetes.
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