Diabetes is a lifestyle-related health issue that requires fixing your diet, activity, and lifestyle to improve. While physical activity is important for everyone with diabetes, it comes with its own challenges, too.
Read more to understand how exercising affects the health of those with diabetes and how to plan a safe and effective fitness routine for desirable results.
Importance of Exercise for Those with Diabetes
Exercise is life-changing for everyone who has diabetes. Even light activity can make your muscles more sensitive to insulin, which improves your body’s ability to manage blood sugar and keep it in check.
One interesting finding from studies is the benefits of post-meal walking for those with diabetes. A walk immediately after a meal has amazing benefits for improving your insulin sensitivity.
Additionally, it can improve your cardiovascular health, help you lose weight, and boost your mental health. All of these help manage your diabetes.
After workouts, protein shakes, smoothies, or porridge help support recovery and restore glycogen stored without a sharp sugar spike.
Very Intense Workouts Can Be Bad for Diabetes
Using your muscles during a workout uses glucose for energy, lowering your sugar levels. So, most aerobic and cardiovascular exercises naturally help manage blood sugar. However, intense workouts can also increase your blood glucose.
According to the American Diabetes Association, heavy weightlifting, sprints, or demanding sports can lead to a rise in stress hormone, adrenaline, which stimulates the liver to produce more glucose.
So, what should your exercise strategy be if you have diabetes? Learn more in the next section.
Tips to Prevent Your Blood Glucose from Rising During Exercise
Now that it’s clear how blood sugar rises and falls after and during a workout, you can follow these tips while exercising for maximum results:
1. Choose exercises at moderate intensity, such as aerobic workouts or circuit weight training. Do them with light weights, and you can increase the reps.
2. Try relaxation techniques like paced breathing or meditation before you start your session to minimise the adrenaline spike.
3. Experts suggest moving your workout to later in the day because early-morning workouts can naturally raise your blood glucose.
4. Avoid eating too many carbs before you hit the gym to avoid a glucose spike. You can instead go for yoghurt, sugar-free nutrition bars, or peanut butter on toast.
To Sum Up
When it comes to exercising with diabetes, choosing the right intensity and staying consistent with your routine. With the right balance of activity, nutrition, and timing, you can safely improve blood sugar control and overall well-being. These small, mindful adjustments to your daily habits can make a big difference, helping you stay active without sending your blood sugar levels haywire.