Exercise is one of the most important and effective ways to manage and prevent diabetes, especially type 2 diabetes. The effects of exercise on diabetes are significant because of its effects on blood sugar regulation, improving insulin sensitivity, and promoting overall health. Below, I will explain in detail the various effects of exercise on diabetes:
1. Blood Sugar Control
Exercise, especially aerobic exercises such as walking, running, swimming, and cycling, helps regulate blood sugar levels. When you exercise, your muscles get their energy from glucose (blood sugar). This process causes your blood sugar to decrease and your blood glucose levels to be controlled.
Increased insulin sensitivity: Exercise increases your body’s sensitivity to insulin. In type 2 diabetes, the body does not use insulin effectively. Exercise can help your body’s cells absorb insulin better, thereby regulating blood sugar.
Lower postprandial blood sugar levels: Exercising after meals can help lower blood sugar levels more quickly and prevent blood sugar fluctuations.
2. Weight loss and obesity control
Regular exercise plays an important role in weight loss. Losing weight can have a significant impact on preventing and managing type 2 diabetes. People who are overweight, especially those with belly fat, are at a higher risk of developing diabetes. Exercise burns calories and reduces excess body fat, which helps reduce insulin resistance and reduce the risk of diabetes.
3. Improves cardiovascular function
Type 2 diabetes is associated with an increased risk of cardiovascular disease. Exercise helps strengthen the heart, lower blood pressure, and improve cholesterol levels, all of which help improve cardiovascular health and reduce the risk of heart disease. This is especially important for people with diabetes, as they are more likely to develop heart disease due to circulatory problems.
4. Reduce Inflammation and Oxidative Stress
People with diabetes often experience chronic inflammation and oxidative stress, both of which can contribute to the progression of the disease. Exercise helps reduce inflammation and oxidative stress in the body. These anti-inflammatory effects of exercise help reduce the complications of diabetes and improve overall health.
5. Improve Mental Health
Diabetes can have a negative impact on people’s mental health, causing anxiety, depression, and stress. Exercise, especially exercise that releases endorphins (happy hormones), can help reduce stress and anxiety. These positive psychological effects can improve the quality of life of people with diabetes and help them better manage their disease.
6. Exercise to Prevent Type 2 Diabetes
For people at risk of developing type 2 diabetes (such as those with prediabetes), regular exercise can effectively prevent the disease. Research conducted by the US National Institutes of Health (NIH) has shown that regular exercise can reduce the risk of developing diabetes by 50-70%, especially when combined with changes in diet and lifestyle.
7. Suitable Exercises for People with Diabetes
People with diabetes can do different types of exercise, depending on their fitness level. Here are some suitable exercises:
Aerobic exercise: Such as walking, cycling, swimming, and aerobics, which help control blood sugar and strengthen the cardiovascular system.
Resistance exercise (weight lifting): Exercises that help strengthen muscles and increase the body’s sensitivity to insulin.
Yoga and breathing exercises: These types of exercises can help reduce stress and improve flexibility.
Fitness exercises: Such as high-intensity interval training (HIIT), which can help lower blood sugar and improve metabolic health.
8. Important tips for people with diabetes when exercising
Control blood sugar levels: Check your blood sugar levels before you start exercising. If your blood sugar is very low (hypoglycemia), you may need to eat a snack before exercising.
Proper hydration: During exercise, your body may sweat more than usual, so you should make sure to drink enough water.
Wearing the right shoes: Since people with diabetes can have foot and circulation problems, choosing the right shoes for exercise is very important to prevent skin damage and sores.
Proper planning: It is best to have a regular schedule for exercise and gradually increase the intensity and duration of exercise so that your body can get used to it.
9. Exercise and Improve Blood Sugar Control at Night
Studies have shown that exercising in the evening or at night can help lower blood sugar. Some people who exercise after dinner report that their blood sugar levels remain more stable throughout the night. For this reason, exercising after meals can be a good option for controlling blood sugar.
10. Amount and Intensity of Exercise for Diabetes
To get the most benefit from exercise, it is recommended that you:
Get at least 150 minutes of moderate exercise per week. This is equivalent to 30 minutes of exercise 5 days a week.
Do resistance training (weight lifting or similar exercises) at least 2 times a week.
Bottom line:
Exercise plays a vital role in preventing and managing diabetes. Regular exercise can help lower blood sugar, improve insulin sensitivity, control weight, improve heart health, and reduce inflammation. For people with diabetes, exercise should be considered a core component of disease management. Always consult your doctor before starting a new exercise program to ensure that the exercises are appropriate for your condition.
11. Exercise and Long-Term Diabetes Control
One of the great benefits of exercise for people with diabetes is its impact on long-term control of the disease. Studies have shown that people who exercise regularly are able to better manage their blood sugar levels. These effects can help improve important indicators such as hemoglobin A1c, which represents the average blood sugar over the past few months.
Reduce blood sugar fluctuations: Exercise helps stabilize blood sugar levels and prevent large fluctuations. This can prevent potential risks such as hypoglycemia (low blood sugar) and hyperglycemia (high blood sugar) that can occur in people who do not control their diabetes.
12. Exercise and improve sleep
Diabetes can affect a person’s sleep. Sleep problems such as insomnia or frequent awakenings can have a negative impact on blood sugar and quality of life. Exercise can help improve sleep because it releases happy hormones like endorphins and reduces stress. Exercise can also help improve the quality of your night’s sleep, allowing you to rest more easily at night.
13. Exercise and Improve Nervous System Function
Diabetes can lead to nerve problems (neuropathy), which usually cause tingling, numbness, or pain in the hands and feet. Regular exercise can help improve blood circulation and prevent nerve damage. This helps people with diabetes maintain their nervous system and prevent complications of the disease, such as diabetic neuropathy.
14. Exercise and Improve Flexibility
Body flexibility is another factor that improves with exercise. Exercises like yoga, Pilates, and stretching can help increase flexibility in muscles and joints. For people with diabetes, this type of exercise not only helps reduce muscle tension but also helps maintain joint health. This is especially important for people with joint or mobility problems.
15. Exercise and Preventing Diabetes-Related Diseases
People with diabetes are at higher risk of developing other diseases, including heart disease, high blood pressure, stroke, and kidney problems. Regular exercise can go a long way in reducing these risks. In particular, aerobic and resistance exercise help strengthen the cardiovascular system and reduce the risk of chronic diseases.
Lower blood pressure: Exercise, especially aerobic exercise, can help reduce high blood pressure, a common problem in people with diabetes.
Lower cholesterol: Exercise can also help reduce bad cholesterol (LDL) levels and increase good cholesterol (HDL) levels, which helps improve heart health.
16. The impact of exercise on mental health
Diabetes not only has physical effects but can also lead to mental problems. Anxiety, depression, and stress are common problems in people with diabetes. Exercise acts as an anti-stress agent and helps release endorphins (happy hormones). This can help reduce depression and anxiety and help improve people’s mental health.
Boost mood: Exercising, especially outdoors and with social groups, can help improve mood and increase feelings of happiness.
Reduce stress: Calming exercises such as yoga, nature walks, or swimming can help reduce stress and calm the mind.
17. Exercise and improve hormonal function
In people with diabetes, hormone function may be affected. Regular exercise helps improve hormonal balance in the body and can help regulate insulin and other hormone levels. Exercise can also reduce levels of stress hormones such as cortisol, thereby helping to maintain metabolic balance.
18. Exercise and preventing type 1 diabetes
In type 1 diabetes, which is caused by a defect in the production of insulin by the pancreas, exercise still plays an important role. Regular exercise can help to better regulate blood sugar levels in people with type 1 diabetes and lead to an improvement in their quality of life. Of course, it is very important for these people to check their blood sugar levels before exercise to avoid hypoglycemia (low blood sugar).
19. Foot care and preventing sports injuries
People with diabetes need to take extra care of their feet because they are more prone to infections and skin injuries. When exercising, it is important to pay attention to choosing the right shoes, wearing special socks, and checking your feet after exercise. These measures help prevent serious problems such as diabetic ulcers.
20. Conclusion:
Exercise is one of the most effective tools for preventing and managing diabetes. Not only does it help control blood sugar, it also has positive effects on cardiovascular health, weight, mental health, and improved quality of life. For people with diabetes, exercise should be considered an essential part of disease management. Of course, it is essential to consult a doctor or dietitian before starting a new exercise program to ensure that the exercise choice is appropriate for your specific condition.
21. Exercise and preventing diabetes complications
People with diabetes, especially if the disease is not well controlled, are at risk for serious complications such as heart disease, stroke, kidney failure and vision problems (retinopathy). Regular exercise can help reduce these risks and prevent diabetes complications. Especially in people with type 2 diabetes, exercise helps reduce inflammation and improve the function of the cardiovascular system, which reduces the risk of heart disease and stroke.
Reduces the risk of heart disease: Diabetes is a major risk factor for heart disease. Exercise helps strengthen the heart and blood vessels, lowers blood pressure and improves blood cholesterol, which in turn reduces the risk of heart disease.
Prevents kidney problems: People with diabetes are more likely to develop kidney disease due to damage to the small blood vessels in the kidneys. Regular exercise can help improve kidney function and reduce the risk of kidney failure.
22. Exercise and Nighttime Blood Sugar Control
Exercise after meals can have a big impact on reducing nighttime blood sugar fluctuations. Some people with diabetes have reported that doing light exercise (such as walking or light cycling) after meals helps their blood sugar levels stay more stable throughout the night. This can help prevent nocturnal hypoglycemia (low blood sugar during the night).
Preventing low blood sugar at night: Some people with diabetes may experience low blood sugar during the night. Doing light physical activity can help control blood sugar and prevent low blood sugar during the night.
23. Exercise and Stress Management
Stress is one of the triggers for blood sugar fluctuations. People with diabetes often experience stress, and this stress can have a negative effect on blood sugar levels. Exercise can help reduce stress and release feel-good hormones like endorphins, which can help improve mood and reduce stress.
Relaxation exercises: Exercises like yoga and tai chi that focus on deep breathing and relaxation can be effective in reducing stress and anxiety. These types of exercise help improve mental and emotional well-being and help better control diabetes.
24. Exercise and strengthen the immune system
People with diabetes usually have a weaker immune system and are more susceptible to infections and diseases. Exercise helps strengthen the immune system and increases the body’s resistance to diseases. Aerobic exercise in particular can help improve immune function and reduce chronic inflammation.
Strengthen the body’s immune system: Regular exercise can increase the number of immune cells in the body, which makes the body more resistant to infections and diseases.
Reduce inflammation: Diabetes is often associated with chronic inflammation in the body. Exercise can help reduce this inflammation and protect the body against various infections.
25. Exercise and Motivation for Diabetes Management
One of the main challenges in managing diabetes is maintaining motivation to stick to a diet and exercise program. Exercise can act as a positive motivator and encourage people with diabetes to follow their health plans. When people see positive results from exercise, such as lower blood sugar, increased energy, and improved mood, they are more motivated to continue their diabetes management programs.
Sense of accomplishment: People with diabetes who exercise often experience a sense of accomplishment and self-satisfaction, which can help improve their attitude toward the disease and its management methods.
Establish a positive routine: Regular exercise can help establish a healthy routine in the lives of people with diabetes, which includes proper nutrition and adherence to medical treatments.
26. Exercise and Social Interaction
Exercise can allow people with diabetes to be socially active. Participating in sports groups or group workouts can strengthen social relationships and reduce feelings of loneliness and isolation. These types of social interactions can help improve a person’s mental health and reduce feelings of depression.
Group exercise: Joining exercise groups, such as cycling clubs, sports teams, or walking groups, can bring people with diabetes closer together and help boost their motivation to exercise.
Social support: Group exercise can help people with diabetes gain more social support and, in the process, benefit from the experiences and advice of others.
27. Important tips for starting exercise for people with diabetes
If you have diabetes and are thinking about incorporating exercise into your life, here are some tips that can help you:
Consult your doctor: It is essential to consult your doctor before starting any exercise program, especially if your diabetes is not controlled or you have other medical conditions. Your doctor can provide guidance on the intensity and type of exercise that is right for you.
Monitor your blood sugar levels: Check your blood sugar levels before you start exercising. If your blood sugar level is too low, it is best to eat a snack to prevent hypoglycemia (low blood sugar).
Choose the right exercise: Exercises such as walking, swimming, cycling, or yoga can be good choices. Exercises that help strengthen the heart, muscles, and flexibility can help improve physical condition.
Wear the right shoes: People with diabetes should wear comfortable, well-fitting shoes to prevent foot injuries. It is important to check your feet after exercise.
28. Final Conclusion
Exercise is a key factor in managing and preventing diabetes. This activity not only helps lower blood sugar, but it also has positive effects on heart health, weight loss, improved immune function, reduced stress, and improved mental health. For people with diabetes, exercise should be part of their daily routine to better control their diabetes and prevent its complications.