Diabetes has been a part of my life for 16 years. This chronic condition means living with high blood sugar levels, and it comes in two main types: Type 1 and Type 2. Type 1 is an autoimmune disease where the pancreas produces little or no insulin, a crucial hormone for blood sugar regulation. Type 2, on the other hand, involves the body’s improper use of insulin, leading to insulin resistance.
Type 2 is the kind I have as has been mentioned in previous posts.
So, how does exercise fit into the picture for someone with diabetes? Physical activity is vital. When you exercise, your muscles need more energy, which they get from glucose in your blood, thereby lowering your blood sugar levels. But the benefits go beyond the immediate. Regular exercise enhances insulin sensitivity, helping your body manage blood sugar more effectively, even when you’re at rest.
Exercise isn’t just an add-on to diabetes management—it’s essential. Regular physical activity can reduce the need for medication, help you maintain a healthy weight, and lower the risk of complications like heart disease and stroke.
But, speaking from a place of being overweight and having some serious complications from type 2 diabetes already—like neuropathy—starting an exercise plan can be a challenge.
Since it hurts my feet and legs and back to walk, it can really be a challenge because why would I want to do something that hurts?
But exercise is needed—not just for people struggling with diabetes—but for everyone because exercise helps prevent type 2 diabetes in the first place.
What kind of exercise should you do if you have diabetes? Experts usually recommend a combination of aerobic activities like walking or swimming and resistance training such as lifting weights. Aim for most days of the week. The goal is to find a balance that keeps your blood sugar levels in check and supports your overall health.
Crafting an exercise plan that aligns with your diabetes management goals is crucial. It’s not just about going to the gym; it’s about finding activities you enjoy and that match your fitness level.
Plus, going to the gym can be expensive. For that reason I almost always recommend walking—it’s free and almost everyone can do it no matter what their current state of physical activity is.
Start by assessing your current physical state and consult your healthcare provider to set realistic goals. Remember, your routine can and should evolve as your fitness improves.
Don’t be afraid to push for answers from your healthcare provider. It seems like when I ask this question—”What exercises can I do?” I feel like I get the runaround but no specific answers on what exercises I can do. “Do what you can tolerate…”
What does that even mean? Lately, I ask them to be specific. I want to know if I can walk, lift weights, do cardio and which kinds and how often and how much.
Managing blood glucose levels during physical activity can be challenging, but it’s manageable. Your healthcare team can guide you on how to adjust your insulin doses, meal plans, or workout timing to keep your levels stable.
A balanced exercise program should include both aerobic exercises and resistance training. This combination helps improve insulin sensitivity and muscle glucose uptake, which is especially beneficial for managing blood sugar levels.
You can purchase a set of weights and pay less for them than a gym membership. You don’t have to pay an arm and a leg for a good set of weights that are adjustable and can be used for years at a low investment amount.
It isn’t that I am against gym memberships, they definitely have their place. But for me, I am lazy. When I get done with work, I don’t want to go anywhere but home. I have a lot of excuses for not going to the gym other than the cost. But so many things can be done at home. If working out with a buddy helps you, by all means, join a gym and make it easier for you with an accountability partner!
Incorporating exercise into a busy schedule can be daunting, but small changes can make a big difference. Park further from the store, take the stairs, or use TV commercial breaks for short bursts of activity. These small steps are practical ways to stay active without needing to carve out extra time in your day.
I purchased an inexpensive recumbent exercise bike which sits in my living room by my television and I can ride that while watching a show. It works out really well.
Just a side note: Nothing beats going on a bike ride with my granddaughter!
Starting an exercise regimen can feel overwhelming, especially when managing diabetes. But the benefits are significant. Overcome common barriers like time constraints, lack of motivation, or fear of hypoglycemia by crafting a thoughtful strategy.
While Artificial Intelligence isn’t always thought of when it comes to diabetes management, I do use AI (ChatGPT) to create daily schedules for me which includes work, exercise time, Bible reading, time to work on writing, time for courses and time for writing my blog posts. I have used to to create low calorie or low carb meal plans and shopping lists. Don’t be afraid to use the power of AI to help you figure timing things out.
Healthcare professionals are invaluable resources. They can provide personalized advice and adjustments to your exercise plan. If you’re concerned about blood sugar levels, they can help you monitor and manage them effectively. They’re your teammates in this journey.
Technology, like fitness trackers and mobile apps, can also be great tools for staying on track. They’re user-friendly and provide helpful feedback on your progress.
Community support is another crucial element. Joining local or online groups can offer the encouragement and accountability you need. Success stories from these communities can inspire you and show you what’s possible.
I’ve seen firsthand how a supportive environment and the right tools can make all the difference. So, what steps will you take to get moving? Your first attempt doesn’t have to be perfect, and you can always adjust your approach. Choose activities that resonate with you, offer flexibility, and bring enjoyment. This isn’t just about managing diabetes; it’s about enhancing your overall quality of life. Find your rhythm and discover the many rewards of an active lifestyle.