Fitness and diabetes: Exercises that help manage blood sugar levels
Who said managing diabetes couldn’t be active—and dare we say, fun? Exercise isn’t just about breaking a sweat or toning up; it’s a powerful tool in the fight to keep blood sugar levels balanced. Whether you’re an avid runner, a weekend yogi, or just starting your fitness journey, the right exercises can help you take control of your diabetes—and enjoy yourself while doing it!
With Type 1 (T1D), Type 2 (T2D), or other forms of diabetes, incorporating regular movement into your day is more than just a recommendation; it’s a game-changer for blood sugar management. But don’t worry—this doesn’t mean gruelling gym sessions every day. From resistance training to brisk walks, there are plenty of ways to get moving and keep your blood sugar in check.
Let’s take a look at the best exercises to help you manage your blood sugar levels while staying energised and fit.
Why exercise matters for blood sugar
Exercise isn’t just about shedding calories—it’s a crucial part of diabetes management. When you move, your muscles use glucose for energy, which helps lower blood sugar levels. In Type 2 diabetes, physical activity also boosts insulin sensitivity, making it easier for your body to manage glucose. And for those with Type 1 diabetes, exercise helps balance blood sugar highs and lows, though it’s important to monitor closely to avoid hypoglycaemia.
The benefits don’t stop there. According to Diabetes UK, regular exercise can reduce the risk of complications, improve heart health, and even boost your mood. Who wouldn’t want a bit of that?
Top 6 exercises to help manage blood sugar levels
Now, let’s get to the fun part—what types of exercise are the best for managing blood sugar? Spoiler alert: you don’t have to become a marathon runner (unless you want to!). Here are six types of exercise that fit seamlessly into any lifestyle and can help stabilise those blood sugar levels.
1. Walking: Step into better health
Never underestimate the power of a good walk. It’s one of the easiest, most accessible forms of exercise, and it’s brilliant for blood sugar management. A brisk 30-minute walk after a meal has been shown to reduce post-meal glucose spikes, helping your body process food more efficiently.
Even better, you don’t need fancy equipment or a gym membership. Lace up your trainers, head to the nearest park, and enjoy the fresh air while doing your body a world of good.
2. Resistance training: Strength and stability
Lifting weights or using resistance bands doesn’t just build muscle—it improves your body’s ability to manage blood sugar. According to research, resistance training increases insulin sensitivity and helps your muscles store glucose more effectively.
Start with simple exercises like squats, lunges, or even body-weight exercises if you’re new to it. Aim for 2-3 sessions per week, and remember: consistency is key.
3. Cycling: Pedal power for blood sugar control
Cycling is not only a fantastic cardiovascular workout, but it’s also great for improving insulin sensitivity. Whether you prefer a leisurely weekend ride or a spin class, cycling helps burn glucose for energy, which can lead to lower blood sugar levels during and after your workout.
Plus, it’s easy on the joints, making it an excellent option for people of all fitness levels. Hop on your bike and enjoy the benefits of this low-impact exercise.
4. Yoga: Balance body and mind
Yoga isn’t just about stretching and mindfulness—it can actually help with blood sugar control. Certain yoga poses, like twists and inversions, stimulate your organs, promote circulation, and help regulate glucose levels. Plus, the deep breathing and relaxation involved can reduce stress, which is known to cause blood sugar spikes.
A few sun salutations or 15 minutes of gentle stretching can do wonders for both your blood sugar and your mood. And the best part? You can do it right from your living room!
5. Swimming: A splash of fun and fitness
If you’re looking for a full-body workout that’s easy on your joints, swimming is your answer. This low-impact exercise is excellent for people with diabetes, as it helps burn calories, improve cardiovascular health, and lower blood sugar levels.
The resistance from the water gives your muscles a workout without putting stress on your body, making it perfect for those who might struggle with higher-impact exercises.
6. High-Intensity Interval Training (HIIT): Short and sweet
HIIT involves short bursts of intense exercise followed by rest or lower-intensity activity. This type of training can help with insulin sensitivity and blood sugar control. The great news is that HIIT sessions can be short—sometimes just 15-20 minutes—but still effective.
Research suggests that HIIT may be particularly beneficial for those with Type 2 diabetes, as it helps regulate glucose both during and after exercise. Whether it’s a few sprints or quick circuits of jumping jacks and burpees, it’s a time-efficient way to get those blood sugar levels in check.
How to exercise safely with diabetes
Before jumping into a new workout routine, it’s essential to consider a few safety tips, especially if you have diabetes.
- Monitor your blood sugar levels: It’s important to check your blood sugar before, during, and after exercise to avoid dangerous highs or lows. Keep fast-acting carbs, like glucose tablets, nearby just in case.
- Stay hydrated: Dehydration can cause blood sugar levels to rise, so make sure you drink plenty of water before, during, and after your workout.
- Wear the right gear: Proper footwear is essential, especially for people with diabetes, as foot care is crucial. Make sure your trainers are comfortable and offer support.
- Start slow: If you’re new to exercise, don’t push yourself too hard at the beginning. Ease into your routine and gradually increase intensity as your body adapts.
Take control of your health, one workout at a time
The beauty of exercise is that it doesn’t need to be complicated to have a big impact. Whether you’re walking around your local park, practising yoga in your living room, or hitting the gym for some resistance training, these activities can help you manage your blood sugar and improve your overall well-being.
Remember, consistency is key—regular movement, even if it’s just a little each day, can make all the difference. So get out there, have fun, and take charge of your health—one workout at a time.
By incorporating these exercises into your routine, you’re not just keeping fit—you’re actively managing your blood sugar levels and taking a proactive approach to your diabetes care. And with so many ways to stay active, there’s no reason not to find something you enjoy. Now, who’s ready for a stroll?