MAY 2021

By Brandon Petrovich , RDN , LD

Most people think of exercise as something strenuous and involved . But exercise is really just planned physical activity . And for people living with diabetes , it ’ s been shown to help manage blood sugar , decrease the risk of complications , and provide a whole host of benefits .

WHAT ARE SOME OF THE BENEFITS OF EXERCISE ?

• Improved blood sugar When you move your body , you burn calories and use sugar for energy . That makes blood sugar go down .

• Improved insulin sensitivity Insulin sensitivity is how the body responds to insulin . Exercise helps insulin work better to lower blood sugar and can increase insulin sensitivity for up to 1-2 days .

• Improved weight management Exercise can help decrease extra body fat and increase muscle . More muscle helps burn more calories .

• Improved mental health Risk for depression is higher in people living with diabetes . Depression risk factors include stress from a chronic condition , impact on lifestyle and sleep , and the effect of higher blood sugar on the brain . Exercise can help reduce depression and anxiety . Self-care , sleep , and brain health may also improve with physical activity .

• Improved heart and vascular health High blood sugar increases the risk of heart attack , stroke and peripheral vascular disease . Exercise promotes healthy blood fats , blood sugar , and blood pressure to improve heart and blood vessel health .

WHAT TYPES OF EXERCISES SHOULD I DO ?

There are three types of exercise to include in your routine – the aerobic , resistance , and flexibility and balance exercises .

Aerobic exercise gets your heart beating quickly and involves large repetitive motions , such as jogging , running , swimming , or biking . It helps support heart health and may also boost the immune system .

Resistance exercise puts a strain against a muscle group . Weightlifting and resistance-band training are two types of resistance exercises that improve muscle strength , bone health , and insulin sensitivity .

Flexibility and balance exercises can help keep joints healthy . Flexibility and balance exercise include yoga , tai chi , and stretching .

HOW MUCH SHOULD I EXERCISE ? The American Diabetes Association recommends :

• 150 minutes per week of moderate-intensity exercise . Examples include walking , water aerobics , tennis , golf , shooting a basketball , yardwork , bicycling < 10 MPH on flat terrain . Spread your exercise time over 5 days per week for 30 minutes per day . This can be broken down to 10 minutes , 3 times a day .

• 2 to 3 days per week of resistance exercise .

• Avoid more than 2 days in a row without activity .