The Role of Physical Exercise in Managing Diabetes

Diabetes is a silent lifestyle disorder that needs to be controlled and prevented. Most people believe that you can only control diabetes by changing your dietary habits. At the same time, some believe that only medication can help. However, not many would know that you can prevent and manage or regulate diabetes with physical exercises. Physical exercise or workouts, be it of any sort, is critical in managing diabetes. You can indulge in various forms of physical activities. What are the different types of workouts you can do to manage diabetes?

What Does Research Suggest?

Harvard research points out various data points to showcase the importance of exercise in diabetes management.

• People with diabetes who walked at least two hours a week had a reduced risk of dying from heart disease than those who did not. In addition, those who exercised three to four hours a week had further decreased risk.
• Women with diabetes who spent at least four hours a week doing moderate exercise (including walking) or vigorous activity had a 40% lower risk of developing heart disease than those who didn’t exercise.
• All types of exercise- aerobic, resistance or a combination of both (combined training) were equally effective in decreasing HbA1c levels in people with diabetes.
• Strength training and aerobic exercise helped improve insulin resistance in elderly persons at risk for diabetes.

Which Exercises are the Best?

Walking

Besides being popular and simple, walking also brings in several health benefits. Walking is one of the most effective forms of exercise for glycemic control.

Duration and intensity are the two most significant aspects of walking. Begin at a comfortable pace, one that does not exhaust you, and gradually increase the duration and speed.

Swimming

Swimming is a great exercise that provides a combination of benefits from multiple activities. It gives a full-body workout by exercising all major muscles.

Dancing

Dancing is a pleasurable approach to a workout. It helps in improving fitness, insulin sensitivity, and blood glucose levels.

Rope Jumps

Rope jumps are a high-energy, high-intensity activity that helps in maintaining blood sugar levels while improving overall health.

Yoga

Yoga is an excellent option for aligning mind and body. It helps in managing diabetes, improving insulin sensitivity, and regulating cravings and eating patterns.

Best Yoga Poses for Diabetes Management

Yoga poses such as Ardha Matsyendrasana, Dhanurasana, Vrikshasana, Halasana, Surya Namaskar, Kapalbhati Pranayam, Chakrasana, Tadasana, Mandukasana, and Shavasana are beneficial for diabetes management.

Precautions and Complications in Exercises

People with diabetes are at a greater risk of heart and blood vessel illness and foot problems, and you must do the correct kind of exercise.

• Have a customised diabetes management plan.
• Start with low-impact activities if you’ve never exercised before.
• Consult with an exercise physiologist for a customised fitness plan.
• Consult your doctor or a diabetes educator about insulin injection sites during exercise.

Frequently Asked Questions (FAQs)

Q. Can diabetes be cured by exercise?

A. While diabetes cannot be cured completely by exercise alone, combining aerobic and strength training improves insulin health significantly.

Q. What exercises should diabetics avoid?

A. High-resistance weight training for people with diabetes over 50 may not be appropriate. Moderate weight-training programmes are beneficial.

Q. How much exercise does a diabetic need?

A. A minimum of 30 minutes of aerobic activity 5 days a week is required to assist your body’s insulin function better.

Q. Can walking reverse diabetes?

A. Research has shown that walking after a meal can be beneficial in bringing down blood glucose levels and enhancing diabetes control.

Q. Is it true that drinking water lowers blood sugar levels?

A. Drinking water helps to rehydrate the blood when the body tries to eliminate excess glucose through urine.

Q. Should diabetics exercise after dinner?

A. Engaging in physical activities after eating can help in maintaining blood sugar levels.

Q. Can diabetics eat dates?

A. People with diabetes can eat two-three dates per day as long as they exercise caution and maintain overall healthy eating habits.

Q. Does diabetes cause hair loss?

A. Uncontrolled diabetes can lead to high blood sugar levels which can cause damage to the body’s tissues, organs, and blood vessels, leading to hair loss.