When it comes to managing diabetes and maintaining an exercise routine, the key is to start and stay consistent. We’re here to help you combat diabetes with some practical tips and a quick workout video to get you going!
According to the American Diabetes Association, over 29 million Americans are living with diabetes, and nearly one in four people are affected. Each year, an additional 1.4 million people are diagnosed, making it a significant public health issue. Type 2 diabetes, the most common form, is linked with other chronic conditions and a lower life expectancy.
So, it’s crucial to take steps to lower your diabetes risk. One of the biggest controllable risk factors is a sedentary lifestyle. Knowing how exercise can decrease your diabetes risk might help prevent this condition.
A lot of scientific studies show a clear connection between physical activity and Type 2 diabetes. People who exercise regularly have a much lower risk of developing diabetes. Along with a healthy diet, exercise is one of the best lifestyle changes you can make to reduce your diabetes risk.
But how exactly does exercise impact your risk? When you do aerobic exercise, your muscles need a steady supply of glucose. Exercise makes your muscle cells more sensitive to insulin, the hormone that tells your cells to absorb glucose. This helps clear glucose from your bloodstream more quickly.
Higher insulin sensitivity from regular aerobic exercise also increases blood flow, giving your muscles more glucose to use. Therefore, regular aerobic exercise can prevent or even reverse glucose insensitivity, which is a key factor in Type 2 diabetes.
Additionally, exercise helps you burn more calories and reduces your risk of obesity. There’s a strong link between being overweight and Type 2 diabetes, particularly with excess fat around the stomach. Aerobic exercise is particularly effective at targeting abdominal fat, making it an excellent way to prevent diabetes.
Many people ask how much exercise is needed to prevent Type 2 diabetes (it’s always best to consult your doctor for advice tailored to you). While it varies for each person, the American College of Sports Medicine provides guidelines to help maintain health and reduce chronic disease risk.
These guidelines recommend two main types of exercise: aerobic activity and strength training. To prevent diabetes, aim for at least 30 minutes of moderate-intensity exercise five days a week, totaling 150 minutes weekly. This level of exercise should make you sweat a little and breathe harder. Activities like brisk walking, heavy gardening, step aerobics, or dancing are all excellent options. Alternatively, you can do 75 minutes of vigorous-intensity aerobic exercise per week, such as jogging, swimming, or cycling.
In addition to aerobic activities, strength training is essential at least twice a week. This builds lean muscle and reduces the risk of bone-related health problems. To lower your diabetes risk, work all major muscle groups, including the arms, legs, back, shoulders, and abdominal muscles.
If you’re currently inactive, it’s perfectly fine to start slowly. Begin by walking around your block, parking further from the store, or taking the stairs more often. Once you’re comfortable, gradually increase the duration and intensity of your exercise.
Remember, while exercise is a powerful tool to reduce diabetes risk, it’s not the only factor. Some risk aspects like age, race, genetics, and family history are unchangeable. However, you can control other risk factors to improve your health.
Lifestyle changes to lower your diabetes risk can start today! Add more fruits and vegetables to your diet and engage in moderate-intensity physical activity to help prevent Type 2 diabetes.