People who have diabetes need to carefully watch their blood sugar levels, food, and other choices they make in their daily lives. Exercise is one of the best tools for controlling diabetes. Regular exercise has many benefits for people with both type 1 and type 2 diabetes, such as better control of blood sugar, better heart health, and a better sense of well-being generally.

How Working Out Changes Blood Sugar

In more than one way, exercise helps keep blood sugar levels in check:

  • Increases Insulin Sensitivity
    Being active makes the body more sensitive to insulin, which lets cells use glucose more effectively. This means that less insulin is needed to keep blood sugar levels in check. Glucose is used as fuel by muscles during exercise, which can lower blood sugar and make it less necessary to take medicine or insulin.
  • Lowers Insulin Resistance
    Being active regularly can help stop or cure insulin resistance, which is a major cause of type 2 diabetes.

More Reasons Why People with Diabetes Should Exercise

  • Helps you control your weight
    Insulin resistance is more likely to happen if you are overweight or fat. A good diet and exercise can help you lose weight or keep it off, which makes it easier to control your diabetes.
  • Good for your heart
    Heart disease, stroke, and high blood pressure are more likely to happen to people with diabetes. Working out makes the heart stronger, lowers blood pressure, and boosts circulation, all of which lower the risk of heart problems.
  • Makes you feel better and lowers stress
    Stress can make your blood sugar rise, and having diabetes can make things worse. Exercise makes endorphins, which make you feel better, lower your nervousness, and help keep your blood sugar from going up and down because of stress.
  • Helps you sleep better
    Lack of sleep can make it harder to control blood sugar. Being active on a regular basis makes sleep better, which in turn helps the body work better.
  • Gives you more energy
    A lot of people with diabetes feel tired all the time. Exercise gives you more energy by making your blood flow better and getting more oxygen to your cells.

How to Work Out if You Have Diabetes

Aerobic exercise—dancing, walking, swimming, and riding a bike all help lower blood sugar and keep the heart healthy. Try to do it at least 150 times a week.

Resistance training, like lifting weights or using resistance bands, makes muscles, which makes the body better at using insulin.

Exercises for Flexibility and Balance: Yoga, Pilates, and stretching are all good ways to increase flexibility, lower stress, and lower the risk of falling, especially if you are older.

Work Out Tips If You Have Diabetes

Check Your Blood Sugar Levels—If you have diabetes or take insulin, make sure you check your blood sugar levels before and after an exercise session.

Stay Hydrated: Not drinking enough water can change your blood sugar levels, so drink a lot of it.

Get a Snack—If your blood sugar goes too low, keep a healthy snack like a glucose tablet, fruit, or nuts on hand.

Wear the Right Shoes—Diabetes can hurt your feet’s nerves and circulation, so make sure you wear shoes that fit well and are comfy.

If you’re new to exercise, start with light exercises and build up the intensity over time.

Working out is an important part of managing diabetes. It makes insulin work better, drops blood sugar, protects the heart, and makes you feel better all around. Whether it’s a daily walk, yoga at home, or a workout at the gym, staying active can help you control your diabetes and make your life better. Before you start a new exercise plan, talk to your doctor or nurse to make sure it is safe and will work for you.