Diabetes: The Effect of Exercise

One of the most overlooked options for helping to treat diabetes is exercise. Many individuals start relying on medication and try to change their diet, which is very important, but can be overwhelming at times with constantly having to worry about what you eat. Exercise is often a suggested method, but many feel like they don’t have the time to try and fit another thing in their schedule, or are just not sure how to even approach the topic. According to the American Diabetes Association, “aerobic exercise helps your body use insulin better” and “strength training makes your body more sensitive to insulin and can lower blood glucose.”1 These two things may help with leading a normal life.

http://www.health.harvard.edu/ diseases-and-conditions/ exercising-safely-with-diabetes

Exercise Considerations

First, exercise should be monitored by a clinical exercise professional who knows and understands the effects of exercise on glucose best. With proper monitoring of glucose and an appropriate exercise program, the most important benefit to be achieved is an improvement in insulin resistance.2 Once participating in a consistent exercise program, there are often health benefits of decreased blood pressure, glucose, and weight. Glucose should be taken before and after exercise, as well as monitored in order to be safe throughout the exercise. Also, consultation over all medications currently being used and how they’re affected by exercise is important before beginning any program.

Exercise Recommendations

Ideally, there should be between 3-5 days/week of exercise, including cardiovascular, resistance, and range of motion. If weight loss is a primary goal then the patient should expend a minimum cumulative total of 2,000 kcal per week in a well-rounded exercise program.2 There should be a minimum of 150min/week of moderate aerobic exercise, such as walking, cycling, and swimming. Resistance exercise is also an important part of an exercise program for diabetics because it can ”improve cardiovascular function, glucose tolerance, strength, and body composition.”2 It is recommended to perform 5-10 major muscle group exercises of 8-15 reps/set, 2-3 days/week. Finally, range of motion in the form of static stretching is an important factor at the end of any workout.

Exercise does not have to be scary or overwhelming. Getting out and going for a 30 minute walk 5 days a week is a great place to get started. Aerobic exercise has many benefits for diabetes and other health concerns. Diabetics may even find they have less reliance on medications once they include exercise into their weekly routine, along with nutrition therapy.

1American Diabetes Association. (2016). Food and Fitness. Retrieved from http://www.diabetes.org/food-and-fitness/fitness/types-of-activity/what-we-recommend.html

2Ehrman, J., Gordon, P., Visich, P., & Keteyian, S. (Eds.). (2013). Clinical Exercise Physiology (Third ed.). Champaign, IL: Human Kinetics, p. 98-108.