Dr. Ahmad Shahzad
Founder | Lyallpur Diabetes Foundation
Consultant Diabetologist | Educator | Advocate for Preventive Care
One of the most effective methods of prevention of type 2 diabetes is regular physical activity. As the cases of cases increase globally, active lifestyles are more relevant than ever before. Exercise is not only beneficial in insulin sensitivity and sugar regulation but also weight management and health. Knowledge of the advantages of physical activity can enable one to make simple and daily steps that would go a long way to minimize the chances of becoming diabetic.
Understanding the Link Between Physical Activity and Diabetes
Exercise allows the prevention, delaying and management of diabetes through better utilization of insulin and glucose in the body. Although short-term impacts of exercise on glucose levels depend on the intensity and duration of the exercise, exercise overall leads to better glycemic control and minimized risks of diabetes.
How physical activity helps manage diabetes
- Increases insulin sensitivity: Exercise makes your muscle cells more sensitive to insulin up to 48 hours after a workout, and they can then use available insulin more efficiently to uptake glucose in your bloodstream.
- Incites insulin-independent uptake of glucose: Glucose absorption by contracting muscles during exercise can power the muscles without the aid of insulin. It is particularly useful with those with type 2 diabetes whose bodies are insulin resistant.
- Lowers A1C: Regular exercise has also been reported to reduce hemoglobin A1C (HbA1c) which is a long-term level of blood glucose control. Research has discovered that different types of exercises such as aerobics, resistance, and combined training can greatly raise the value of HbA1c.
- Assists in weight management: Exercise assists in weight loss and healthy weight maintenance. Regular activity is an important aspect of both treatment and prevention as obesity is a significant risk factor of type 2 diabetes.
- Offers a cardiovascular-protective effect: Exercise benefits the heart of people with diabetes and can reduce blood pressure and positively influence the cholesterol level.
- Minimize sedentary time: Even short intervals of light exercise every 30 minutes can be used to disrupt sedentary times.
Effects of different types of exercise
Different kinds of physical activity provide unique benefits and can affect blood glucose levels differently.
Aerobic exercise
- Effect: Swings big muscle groups in continuous movement (e.g. walking, cycling, swimming). Such activity tends to reduce blood glucose.
- Recommendations: It is recommended that at least 150 minutes of moderate-vigorous aerobic exercise be performed during a week, but distributed over at least three days, with no more than two days together.
Resistance training
- • Effect: Develops muscle size and strength through resistance (e.g., a weight, a resistance band or the body weight). Growth of muscle enhances insulin sensitivity and uptake of glucose.
- Recommendations: The ADA recommends that adults with diabetes perform two to three bouts of resistance exercise a week on non-consecutive days.
Combined training
· Effect: There is evidence that aerobic and resistance training may be more effective than either form of exercise in terms of glycemic control.
· Recommendation: Do aerobic and resistance training to achieve maximum results.
High-intensity interval training (HIIT)
- Effect: Involves short bursts of intense activity followed by recovery periods. This can improve insulin sensitivity and glycemic control in a time-efficient manner for suitable individuals.
- Recommendation: Discuss with a healthcare provider before starting HIIT, especially if you have complications or are not accustomed to vigorous exercise.
Precautions and considerations for exercise
- Risk of hypoglycemia (low blood glucose): Individuals with diabetes who take insulin or insulin secretagogues should be aware of the risk of hypoglycemia during and after exercise.
- Test blood glucose before and after exercise to understand your body’s response.
- Keep a source of fast-acting glucose on hand, such as glucose tablets or juice.
- Blood glucose variations: Stress hormones may result in a temporary increase of blood glucose in some high-intensity activities. The important part in this is to keep a check on your own trends.
- Complications of diabetes: Some complications, like retinopathy or neuropathy, can necessitate a modified exercise program. Safe and appropriate activities could be done with the assistance of a doctor.
- Time: In some individuals with type 2 diabetes, afternoon exercise or evening exercise may slightly improve the blood glucose level compared to morning exercise. Also, after meal exercise can help in controlling post meal blood sugar spikes.
- Professional guidance: A medical professional can assist in creating an individualized and safe exercise regime that takes into consideration your type of diabetes, fitness level, and other health factors.
Key Benefits of Physical Activity for Diabetes Prevention
Enhances insulin sensitivity
· Enhances cellular performance: Exercise also sensitizes muscle cells to insulin, thus enabling them to obtain energy through the bloodstream effectively. This enhances the efficiency of insulin available to the body, and it prevents the occurrence of insulin resistance, which is a major cause of type 2 diabetes.
· Favors independent glucose uptake: Exercise causes muscle contractions that enable cells to absorb glucose to produce energy without insulin, which aids maintaining a healthy level of blood sugar.
Aids in weight management
- Reduces body fat: Physical activity helps burn calories, which contributes to weight loss and maintenance. This is critical for diabetes prevention, as excess body weight, especially fat around the waist (visceral fat), is a major risk factor for insulin resistance and type 2 diabetes.
- Builds muscle mass: Strength training builds muscle, which increases the body’s calorie-burning capacity, even at rest. This increased muscle mass also enhances the body’s ability to clear glucose from the bloodstream.
Improves metabolic health
- Reduces blood sugar: Exercising lowers blood sugar levels because of elevated muscle glucose uptake, decreased insulin resistance, and decreased A1C levels.
- Decreased inflammation: Exercise can reduce chronic inflammation in the body, which is associated with the development of type 2 diabetes.
- Improves mitochondrial activity: Exercise enhances the formation of new mitochondria and increases their output, which increases metabolic fitness and mitigates metabolic dysfunction linked to insulin resistance.
Provides cardiovascular benefits
Reduces blood pressure and cholesterol: Exercise will make the heart healthier, reduce blood pressure, raise the good HDL cholesterol, and reduce bad triglycerides. This minimizes the risk of heart and blood vessel diseases, which are known complications of diabetes.
Enhances mental well-being
- Lessens stress and anxiety: Exercise would raise stress, anxiety, and depression, all of which can influence blood sugar management.
- Better sleep and mood: Exercising can increase your confidence and mood and help you sleep better.
Importance of Healthy Eating for Metabolic Health
How to get started
The key is to begin slowly and find activities you enjoy ensuring consistency.
- Aerobic Exercise: Target at least 150 minutes of moderate intensity aerobic exercise (e.g., brisk walking, swimming, cycling), and this should be taken for at least three days.
- Strength Training: Do resistance exercises with weights, resistance bands, or both at least once each week to all major muscle groups.
- Interrupt Sedentary Time: In non-active people, even simple steps, including rising and moving every 30 minutes, can play a significant role in controlling blood glucose.
- Consult a Professional: Before starting a new exercise program, seek the advice of a healthcare expert so that it fits your health condition.
Final Thoughts
To sum up, exercise is extremely important in reducing the risk of type 2 diabetes. Regular exercise provides long-term prevention of this chronic condition by enhancing insulin sensitivity, blood sugar control, and maintaining a healthy body weight. It can be as simple as walking, cycling or strength training. One of the best steps toward prevention of diabetes and overall health is making physical activity a regular part of everyday living.
FAQs
What is the main benefit of exercise in diabetes management?
Physical activity is a critical treatment in diabetes mellitus. Exercise also decreases cardiovascular risk and mortality, manages weight, and improves glycemic control in people with this condition. An increase in tissue sensitivity to insulin will positively influence glycemic regulation.
How exercise is a method of controlling diabetes?
Exercise might assist you in dealing with your Type 2 diabetes or lower the chances of having one. A combination of aerobics and strength training exercise can help normalize blood sugar levels and health among individuals with Type 2 diabetes. Your workout plan will be different according to your health and objectives.
How much exercise is needed for diabetes?
Individuals with type 2 diabetes are advised to engage in at least 150 min/week of moderate to vigorous aerobic activity that should be done in at least 3 days of the week, but not more than 2 days in a row of aerobic activity.
What is the best time to exercise for diabetes?
Another benefit, which can assist in managing blood sugar, is taking an after-dinner walk as your daily exercise, or even on the day you do other exercises.