A healthy, balanced diet along with exercise/physical activity are fundamental for managing most health issues, including diabetes (type 1, type 2), gestational diabetes, or prediabetes.
Physical activity includes all movement that increases energy use, whereas exercise is planned, structured physical activity. Evidence-based benefits include improved blood glucose control and improved insulin sensitivity, reduced cardiovascular risk factors, weight loss, increased muscle mass, and improved overall well-being. The adoption and maintenance of physical activity are critical for blood glucose management and overall health in individuals with diabetes and prediabetes because exercise’s action on insulin sensitivity and glucose utilization reduces the need for medication.
It is important that individuals seek medical clearance before starting an exercise routine based on their own health concerns and goals. General recommendations suggest adults (with or without diabetes) need at least 150 minutes of moderate-intensity aerobic activity per week such as brisk walking (get that heart rate up and break a sweat). That can be accomplished by walking for 30 minutes a day, 5 days a week, Healthcare providers recommend aerobic activity as well as resistance and strength training exercises at least twice per week. This can include High Intensity Interval Training (HIIT) workouts using body weights, or a routine using exercise bands or weights.
Data shows that fewer than 5% of adults in the US are getting the recommended 30 minutes of physical activity daily and only 1 out of 3 are getting the recommended 150 minutes of physical activity weekly. This comes as no surprise given that ease and convenience are highly prioritized. If you are like most people who do not exercise on a regular basis, start with small goals. For example, if you chose walking as your physical activity, start with a plan of walking for 15 minutes per day for 2 days per week for 2 weeks. You can increase time and frequency as tolerated (or desired) when your goal is met. This can help you build up your cardiovascular endurance and muscle strength, as well as avoid feeling overwhelmed or burned out. While current physical activity guidelines focus on increasing activity levels, experts suggest simply limiting sedentary time. Whether you prefer to take an aerobics class sporting your favorite sweat bands, lift weights, ride a bike, walk, jog, or dance, I encourage you to get up and get moving! Try something new or stay with what you like or enjoy doing. Make time in your daily routine for physical activity to improve your health.
RESOURCES:
https://www.eatright.org/health/diseases-and-conditions/diabetes/physical-activity-and-diabetes
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.