How does exercise help manage diabetes?
For those living with diabetes, in particular, those living with type 2 diabetes; exercise is an important management tool for living well with diabetes. Exercise can help with a number of things such as:
Weight management: Regular exercise and changes in diet can assist with weight loss and/or maintenance which is important in the management of type 2 diabetes.
Reduces risk of other comorbidities: Those with type 2 diabetes have an increased risk of developing heart disease and stroke. Those with diabetes could also develop diabetic related complications as a result of uncontrolled or prolonged high blood glucose levels such as kidney, eye, nerve and foot issues. The leading cause of death for those diagnosed with diabetes is not diabetes itself, it is heart disease.
Improved insulin sensitivity: Exercise can improve insulin sensitivity for those with pre-diabetes and type 2 diabetes. Exercise enhances glucose uptake by the muscles, increasing sensitivity to insulin; in a nutshell, this means that the body is able to absorb that glucose better, which helps lower blood sugar levels.
Some Exercise Considerations:
It’s important you do monitor your blood sugar before and after exercise, especially if you are on medications that lower glucose levels. This might increase your risk of hypoglycemia. It might also be handy to carry some snacks with you whilst you exercise such as a piece of fruit or muesli bar.
Diabetes Australia have suggested that the optimal BGL levels for exercising are around 5-10mmol/L, and to not exercise if your levels are less than 4mmol/L or more than 15mmol/L.
Is there a particular type of exercise that works best?
Exercise recommendations for those with type 2 diabetes is at least 150 minutes of moderate to vigorous aerobic exercise per week and 2 to 3 sessions of resistance exercise on non-consecutive days of the week. Aerobic exercise includes exercise such as walking, cycling, swimming. Resistance exercise can incorporate body weight exercise, resistance bands, dumbbells, free weights and machines.
The best type of exercise is finding a form of exercise that you enjoy!
Source:
Diabetes Australia, n.d. Exercise and diabetes
Exercise Right, n.d. Managing diabetes through exercise
Better Health, n.d. Diabetes and exercise https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/diabetes-and-exercise
RACGP, 2020. Type 2 diabetes and the medicine of exercise.
https://www1.racgp.org.au/ajgp/2020/april/type-2-diabetes-and-the-medicine-of-exercise