People with diabetes are advised to exercise regularly for better blood sugar control and for a lesser risk of cardiovascular diseases. The muscles which are working use more glucose than the others is the major reason behind this. Therefore muscle movement is important as it leads to lower blood sugar levels and greater sugar uptake by the muscle cells.
However, there are other additional benefits too associated with exercising like having a healthier heart, better weight control, and stress management. Exercise is really good for people with type 2 diabetes which is very common and more than 10 million cases of this per year are recorded in India. It also helps in promoting the emotional well- being of diabetes patients.
Exercise is a very common word in today’s time not only for the diabetes patients but for the other medical complications too, though a majority of the diabetes patients are advised to exercise for their overall well being and for diabetes control.
How important is an exercise for diabetic patients?
The major risk involved in developing type 2 diabetes is because of the leading inactive lifestyle that we have. The high tendency of obesity and overweight among people is also because of the inactivity in our lifestyles. So to have a better lifestyle and avoid any such problems exercise is highly recommended.
Studies have shown that exercise is the key instrument to prevent type 2 diabetes complications and cardiovascular diseases. It also helps in reducing triglyceride levels and blood pressure.
How Does Exercise Lower Blood Sugar?
Exercise helps in lowering the blood sugar and contributes to lower the A1C levels over time.
- As exercise helps in increasing insulin sensitivity which means the patient’s blood cells are better and are able to use insulin to absorb sugar from the bloodstream that can be used as energy for the patient’s body.
- Secondly, exercise encourages other mechanisms in the body that allows the patient’s muscle to absorb and use sugar for energy, even without insulin.
How much do you need to Exercise?
According to the American Diabetes Association (ADA), there are few things to be followed in physical activities for adults with type 2 diabetes for blood sugar benefits and overall health.
- It is suggested that at least two and a half-hour of moderate physical activity should be done per week like walking, swimming, or jogging.
- Two or three sessions of resistance exercises per week are recommended. This exercise is particularly done for strengthening muscle strength by lifting five-pound weights or by doing push-ups.
- No diabetes patients should leave working out; it should be done on a regular basis.
- Take a pause at work and take a break after sitting for every 30 minutes.
- Also for maintaining flexibility and mental peace Yoga and meditation should be a weekly routine.
Other important things to know-
- Maintain an exercise log sheet to track your exercise activities and blood and sugar levels.
- Stay hydrated as much as possible during and after the exercise to keep safe your sugar levels controlled.
- Warming up and cooling down are the most things in exercise 5-10 minutes of warm-up between the exercises are highly recommended.
- Start slow if you are new, take time and breaks, and be gentle on yourself, and gradually you can get normal.