Exercise and Diabetes

Exercise is an important part of managing your diabetes. It helps lower your blood sugar without the need for pharmaceutical medications. Exercise can help you lose weight, if you are overweight, and prevent weight gain. Exercise reduces your risk for heart disease and can reduce your stress. Don’t expect immediate results from exercising; it may take several months after you start your routine before you see improvements to your health.
If you have been diagnosed with type 2 diabetes, physical activity is an important tool to help you gain control of the disease. Exercise provides many benefits such as:

    controlling your blood glucose;
    managing your weight;
    lowering your blood pressure;
    helping to raise your HDL (high-density lipoprotein)—good cholesterol levels; and
    helping to lower your LDL (Low-density lipoprotein)—bad cholesterol levels.
    In addition to helping you manage your diabetes, exercise has other general health benefits. By exercising regularly, you will sleep better, improve your mental state, and have more energy.

How much exercise should you do?

Experts recommend that you exercise at least five days per week. Each session should be of moderate intensity and should last at least 30 minutes. Here are some simple activities that are classified as moderate-intensity exercise:

    fast walking;
    swimming;
    cycling;
    dancing;
    rowing; and
    mowing the lawn.

Moderate-intensity exercise will burn about five calories per minute. You should expect to see your breathing rate increase and your heart rate slightly increase. Before starting an exercise program, discuss your current health condition with your wellness professional. If you have not exercised in a while, start with a little light exercise and build up slowly over time. You can add additional time and increase intensity each week, and soon you will be feeling refreshed after each daily routine.