When it comes to managing diabetes, starting and sticking with exercise routines is key. Here are some helpful tips and a quick workout video to get you going!
In the U.S., over 29 million people, or nearly one in four, live with diabetes, according to the American Diabetes Association. Each year, another 1.4 million people are diagnosed, making it a significant public health concern. Type 2 diabetes, the most common type, often occurs alongside other chronic illnesses and can reduce life expectancy.
Taking steps to lower your diabetes risk is crucial, especially since a sedentary lifestyle is one of the biggest controllable risk factors. Studies show a strong link between regular physical activity and a lower risk of Type 2 diabetes. Combined with a healthy diet, exercise is one of the most effective lifestyle changes you can make to combat diabetes.
So, how does exercise help? When you do aerobic exercises, your muscles constantly need glucose. Exercise makes your muscle cells more sensitive to insulin, the hormone that helps cells absorb glucose from the bloodstream. This means exercise helps clear glucose from your blood more efficiently. Plus, increased blood flow during aerobic exercise delivers more glucose to your muscles, potentially preventing or reversing insulin resistance, a key issue in Type 2 diabetes.
Exercise also helps you burn calories, which can prevent obesity—a major diabetes risk factor, especially if you carry excess fat around your midsection. Aerobic exercises can particularly help reduce abdominal fat, making it a great way to stave off diabetes.
Wondering how much exercise you need to prevent Type 2 diabetes? While individual needs vary (always consult your doctor for personal advice), the American College of Sports Medicine has guidelines to keep adults healthy and lower the risk of chronic diseases, including diabetes.
These guidelines suggest adults should aim for at least 30 minutes of moderate-intensity exercise five days a week, totaling 150 minutes weekly. Moderate-intensity exercises, which might make you sweat lightly and breathe harder, include brisk walking, gardening, step aerobics, or dancing. Alternatively, 75 minutes of vigorous-intensity exercise, like jogging, swimming, plyometrics, or cycling, can also be effective.
In addition to aerobic activities, strength training at least twice a week is important. Strength training builds lean muscle and reduces the risk of bone-related issues. For those at risk of Type 2 diabetes, working all major muscle groups—including arms, legs, back, shoulders, and abs—is essential.
If you’re new to exercise, it’s okay to start slow. Begin by walking around your neighborhood, parking farther away from store entrances, or using stairs more often. As you become more comfortable, gradually increase the duration and intensity of your workouts.
While exercise significantly reduces diabetes risk, it’s not the only factor. Other elements, like age, race, genetics, and family history, are beyond your control. However, making lifestyle changes such as eating more fruits and vegetables and engaging in regular moderate-intensity physical activity can start lowering your diabetes risk today!
