If you deal with blood sugar imbalances or are a caregiver to someone with type 2 diabetes, then you know firsthand the incredible impact that regular exercise can have on maintaining healthy glucose levels. Therefore, let’s go talk about five reasons why exercise should be a crucial component of any diabetes management plan:
- Reason#1: Exercise Improved Insulin Sensitivity
Exercise has been shown to increase insulin sensitivity, which means that your body is better able to use the insulin it produces to regulate blood sugar. This is particularly important for those with type 2 diabetes, as insulin resistance is a common issue that can lead to chronically high blood sugar levels.
- Reason#2: Exercise lowers blood glucose levels
Engaging in physical activity helps to reduce blood glucose levels by allowing the body to use glucose for energy more efficiently. Exercise can even have a lasting effect on glucose levels, with some studies showing that regular exercise can lead to lower fasting glucose levels in the long term.
- Reason#3: Exercise helps with weight management
Being overweight or obese is a significant risk factor for developing type 2 diabetes. Exercise can help with weight management by burning calories and building muscle mass, which in turn can help improve insulin sensitivity and regulate blood sugar levels.
- Reason#4: Exercise improves cardiovascular health
Diabetes is a major risk factor for heart disease, so it’s essential to take steps to improve cardiovascular health. Exercise has been shown to improve heart health by reducing blood pressure, improving circulation, and reducing inflammation – all of which can benefit those with diabetes.
- Reason#5: Exercise reduces stress
Stress can have a significant impact on blood sugar levels, as it triggers the release of hormones like cortisol that can cause glucose levels to spike. Exercise has been shown to reduce stress and promote relaxation, which can help regulate blood sugar levels and improve overall well-being.
| Weekly Health Tips Corner Here are some practical ways to make exercise part of your daily activities: Take up walking: Walking is one of the simplest and most accessible forms of exercise, and it can be done anywhere, anytime. Try to aim for at least 30 minutes of moderate-intensity walking per day. This could mean taking a brisk walk around the block during your lunch break or taking a stroll around the park after dinner Build muscle mass: strength training can help improve insulin sensitivity and regulate blood sugar levels. And no, you don’t need fancy equipment or a gym membership to do this, bodyweight exercises like squats, lunges, and push-ups can be done at home. Try to incorporate strength training exercises into your routine two to three times per week. Yoga or stretching exercises: Yoga is a low-impact exercise that can help reduce stress, improve flexibility, and promote relaxation. There are many beginner-friendly yoga classes and tutorials available on YouTube, or you could attend a local yoga studio. Water exercises: Swimming or water exercises are great options for those with joint pain or mobility issues, as they are low-impact exercises that puts little stress on the joints. For instance, swimming laps or taking a water aerobics class can provide a full-body workout and help regulate blood sugar levels. Dancing: One of my favorites! Dancing is a fun way to get moving and improve cardiovascular health. Whether you attend a dance class or simply dance around your living room to your favorite music, it’s a great way to get your heart rate up and burn calories. It is no secret that exercise is a powerful tool in the management of blood sugar levels for those with type 2 diabetes. Whether you’re looking to improve insulin sensitivity, lower blood glucose levels, manage your weight, improve cardiovascular health, or reduce stress, regular physical activity should be a key part of your diabetes management plan. Remember to consult with your healthcare provider before starting any exercise program to ensure it’s safe and appropriate for you. And have fun doing it! Read more about starting out and exercise routine here: https://atomic-temporary-196657152.wpcomstaging.com/safe-exercise-with-diabetes/ |
| Sample Weekly menu plan: Monday: · Breakfast: Greek yogurt with fresh berries, chopped nuts, and a drizzle of honey · Snack: Apple slices with almond butter · Lunch: Grilled chicken breast with roasted vegetables (such as broccoli, cauliflower, and bell peppers) · Snack: Carrots and hummus · Dinner: Baked salmon with roasted sweet potatoes and a side salad Tuesday: · Breakfast: Overnight oats with sliced banana, chopped walnuts, and a sprinkle of cinnamon · Snack: Edamame · Lunch: Tuna salad made with Greek yogurt and mixed greens · Snack: Roasted chickpeas · Dinner: Grilled shrimp skewers with mixed veggies and brown rice Wednesday: · Breakfast: Scrambled eggs with spinach and whole-grain toast · Snack: Fresh fruit salad · Lunch: Lentil soup with a side of mixed greens · Snack: Turkey jerky · Dinner: Stir-fry with tofu, mixed veggies, and brown rice Thursday: · Breakfast: Smoothie bowl with mixed berries, Greek yogurt, and a sprinkle of granola · Snack: Sliced cucumbers with hummus · Lunch: Quinoa salad with roasted veggies and feta cheese · Snack: Almonds · Dinner: Grilled chicken skewers with roasted sweet potatoes and a side salad Friday: · Breakfast: Avocado toast with whole grain bread and sliced tomato · Snack: Rice cakes with almond butter and banana slices · Lunch: Grilled chicken wrap with mixed greens and a side of baby carrots · Snack: Greek yogurt with chopped nuts and honey · Dinner: Grilled steak with roasted Brussels sprouts and brown rice Saturday: · Breakfast: Veggie omelet with mixed greens and whole-grain toast · Snack: Cherry tomatoes and mozzarella cheese · Lunch: Chicken Caesar salad · Snack: Protein bar · Dinner: Grilled salmon with mixed veggies and quinoa Sunday: · Breakfast: Whole grain pancakes with fresh fruit and a drizzle of maple syrup · Snack: Fresh pineapple · Lunch: Tomato and mozzarella panini with a side of mixed greens · Snack: Roasted pumpkin seeds · Dinner: Slow-cooked chili with a side of mixed veggies Note: Remember to consult with your healthcare provider and a registered dietitian to ensure that this menu is appropriate for your specific dietary needs and blood sugar management goals. With a little planning and a lot of delicious, nutrient-dense foods, you can keep your blood sugar levels stable and feel your best. |
Sources:
Colberg, S. R., Sigal, R. J., Fernhall, B., Regensteiner, J. G., Blissmer, B. J., Rubin, R. R., … & Braun, B. (2010). Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement. Diabetes care, 33(12), e147-e167.
Kelley, D. E., Goodpaster, B., Wing, R. R., & Simoneau, J. A. (1999). Skeletal muscle fatty acid metabolism in association with insulin resistance, obesity, and weight loss. The American journal of physiology, 277(6), E1130-E1141.
Röhling, M., Herder, C., Stemper, T., Müssig, K., & Rett, K. (2008). Lifestyle intervention and cardiovascular disease prevention in patients with impaired glucose tolerance: a systematic review with meta-analysis. European journal of cardiovascular prevention and rehabilitation, 15(5), 519-531.
American Heart Association. (2022). Stress and Heart Health. Retrieved from https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/stress-and-heart-health
Jamah Well 
Leave a comment