For all people living with diabetes, regular physical activity can be a powerful tool to help manage their health and well-being.
Physical activity is any movement the body makes that burns energy, including during leisure time, transport to and from places, or as part of work or domestic activities. Both moderate and vigorous physical activity improves health. Popular ways to be active include walking, cycling, sports, active recreation and play. These can be enjoyed at any skill level.
By exercising daily, people with diabetes can unlock a pathway to improved metabolic regulation, enhanced insulin sensitivity, and a better quality of life.
The connection between diabetes and physical activity is one of mutual dependence. When people with diabetes engage in regular physical activity, their cells become more responsive to insulin, which helps to keep blood glucose levels within the target range. Conversely, a sedentary lifestyle can exacerbate the challenges of diabetes management, leading to suboptimal blood glucose control and an increased risk of diabetes-related complications.
Regular physical activity also improves cardiovascular health, supports weight management and can boost mood, reduce stress, and promote overall mental well-being, contributing to a healthier, more balanced lifestyle.
Tailoring physical activity to individual needs
There is no single approach to physical activity. Exercise programmes can vary from person to person, depending on the type of diabetes, current fitness level, and individual preferences.
Consulting with healthcare professionals can help people with diabetes develop a personalised exercise plan that considers their specific circumstances, ensuring a safe and effective approach to incorporating physical activity into their diabetes management strategy.
Exploring the options
Exercise is not limited to gym workouts or organised sports. Many different activities can contribute to your overall health and fitness. These can include everyday tasks such as gardening, housework or walking to the shops. Work-related activities like climbing stairs or carrying boxes can count towards daily physical activity. The key is to find an enjoyable movement adapted to your lifestyle to ensure you will adhere to it long-term.
Examples of physical activity with specific benefits and considerations
Aerobic exercises: boosting cardiovascular health
Aerobic activities like walking, swimming, or cycling offer specific benefits to people with diabetes. They improve cardiovascular health, aid in weight management and enhance insulin sensitivity. Furthermore, these exercises can be tailored to various fitness levels, making them easily accessible.
Strength training: enhancing insulin sensitivity
Incorporating strength training exercises, using weights or resistance bands, can also be part of diabetes management. Strength training can contribute to more effective blood glucose management and overall metabolic regulation by building muscle mass and improving insulin sensitivity. Strength training also helps prevent muscle loss, which is common in people with diabetes.
Flexibility and balance: reducing injury risk
Flexibility and balance exercises, such as yoga and Pilates, are valuable additions to a diabetes-friendly exercise routine. These activities promote better posture and joint flexibility and help reduce the risk of injury, which is particularly important for people with diabetes who may be prone to foot and nerve-related complications.
Developing a personalised exercise plan
Crafting a personalised exercise plan is essential to ensure safety, results and long-term sustainability of exercise routines.
When starting physical activity, whether after a long hiatus or for the first time, begin slowly and gradually increase exercise duration and intensity. This approach allows the body to adapt to the increased demands, minimising the risk of negative effects, such as low blood glucose (hypoglycaemia).
Timing physical activity with insulin and meal schedules is crucial when exercising. Healthcare professionals can help determine the optimal timing and any necessary insulin adjustments to prevent hypoglycaemic episodes during and after exercise.
As for how often to exercise, consistency is key. You should aim for at least 150 minutes of moderate-intensity aerobic exercise per week, spread out over several days, possibly in shorter bouts of 10-15 minutes. Aim to do strength training at least twice weekly, targeting all major muscle groups.
Additionally, regularly monitoring blood glucose levels before, during, and after physical activity will help you understand how your body responds to different types and intensities of exercise and adjust insulin and carbohydrate intake as needed.
Cultivating motivation and consistency
Adhering to a regular exercise plan requires a proactive approach to maintaining motivation. To stay inspired and committed to your exercise regimen, start by setting achievable goals, tracking progress, and celebrating small victories. Additionally, finding enjoyable activities and incorporating social elements can enhance motivation and adherence.
To reap the benefits of your routine, consider the time of day you exercise. According to studies, moderate to vigorous physical activity in the afternoon and evening significantly impacts blood glucose control more than morning exercise and may help reduce insulin resistance and liver fat content.
In short, any movement is good, and more is generally better, especially when well-timed.
Overcoming the barriers
Incorporating physical activity into a diabetes management routine can present challenges. Still, these obstacles can be overcome with the right strategies and mindset.
Factors such as lack of time, fear of hypoglycaemia, or perceived physical limitations can make people with diabetes wary of engaging in regular exercise. By addressing these barriers head-on and seeking support from healthcare providers or diabetes-focused communities, people can develop effective coping mechanisms and overcome these challenges.
Prioritising safety and minimising the risks
While the benefits of physical activity for people with diabetes are well-documented, it is essential to address the potential risks and safety considerations associated with exercise.
Preventing hypoglycaemia
Hypoglycaemia, or low blood glucose, is a common concern for people with diabetes during and after physical activity. Adjusting insulin intake, consuming appropriate carbohydrate sources, and closely monitoring blood glucose levels are all proactive measures that can help reduce the risk of hypoglycaemic episodes.
Regularly drinking water helps maintain optimal blood glucose levels and prevents dehydration, which can be particularly problematic. Dehydration causes blood pressure to fall and the body to secrete stress hormones, which can raise blood glucose.
Technology has revolutionised diabetes management by integrating health data into daily routines. Apps for phones and smart watches now offer real-time fitness tracking and continuous glucose monitoring, allowing people to exercise safely and confidently. These devices alert users when their blood glucose levels fluctuate, prompting them to adjust their activity or take necessary precautions. Moreover, smartphone apps provide personalised workout plans and reminders, making it easier for people with diabetes to maintain consistent exercise plans.
Foot care and proper footwear
People with diabetes are particularly susceptible to foot-related complications, such as nerve damage and poor circulation. Incorporating proper foot care, including regular foot examinations and appropriate, well-fitting footwear, is crucial for safe and comfortable exercise.