Benefits of Regular Exercise for People with Diabetes

 Regular exercise is important for everyone, but it is especially important for people with diabetes. Exercise can help control weight, lower blood pressure, lower harmful LDL cholesterol and triglycerides, raise healthy HDL cholesterol, strengthen muscles and bones, reduce anxiety, and improve your general well-being

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.In addition to these benefits, exercise can also lower blood glucose levels and boost your body's sensitivity to insulin, countering insulin resistance

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. Exercise typically lowers HbA1c values by 0.7 percentage point in people of different ethnic groups with diabetes who were taking different medications and following a variety of diets

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. Women with diabetes who spent at least four hours a week doing moderate exercise (including walking) or vigorous exercise had a lower risk of developing heart disease than those who did not exercise

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.Aerobic exercise, such as brisk walking, swimming, cycling, and dancing, is particularly effective for people with diabetes. Aerobic exercise can lower blood glucose levels, improve insulin sensitivity, reduce body fat, help build and tone muscles, lower the risk for heart disease, improve circulation, preserve bone mass, reduce stress, and enhance quality of life

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. High-intensity interval training is also effective and has the added benefit of being very time-efficient

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.Resistance training, such as weightlifting, can also be beneficial for people with diabetes. Resistance training can improve glucose regulation, increase muscle mass, and improve bone density

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.It is important to note that exercise can sometimes raise blood glucose levels, especially during high-intensity exercise or resistance training. However, regular exercise can still help lower blood glucose levels overall

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. It is important to monitor blood glucose levels before, during, and after exercise to see how the exercise affects them

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.Remember to talk with your healthcare team before starting a new physical activity routine, especially if you have other health problems. Your healthcare team will tell you a target range for your blood glucose level and suggest how you can be active safely

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.In summary, regular exercise has many benefits for people with diabetes, including lowering blood glucose levels, improving insulin sensitivity, reducing body fat, and lowering the risk for heart disease. Aerobic exercise and resistance training are both effective forms of exercise for people with diabetes. Remember to monitor your blood glucose levels and talk with your healthcare team before starting a new exercise routine.

Citations:

[1] https://www.health.harvard.edu/staying-healthy/the-importance-of-exercise-when-you-have-diabetes

[2] https://diabetes.org/healthy-living/fitness/why-does-exercise-sometimes-raise-blood-sugar

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5846677/

[4] https://www.cdc.gov/diabetes/managing/active.html

[5] https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-and-exercise/art-20045697

[6] https://diabetes.org/healthy-living/fitness

[7] https://dtc.ucsf.edu/living-with-diabetes/activity-and-exercise/benefits-of-exercise/

[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3587394/

[9] https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/diabetes-and-exercise

[10] https://www.ncbi.nlm.nih.gov/books/NBK549946/

[11] https://www.everlywell.com/blog/hba1c/effect-of-exercise-on-blood-sugar/

[12] https://diabetesjournals.org/care/article/39/11/2065/37249/Physical-Activity-Exercise-and-Diabetes-A-Position

[13] https://www.webmd.com/diabetes/exercise-guidelines

[14] https://www.mchodessa.com/news/2021/february/the-benefits-of-exercise-on-diabetes/

[15] https://www.nutrisense.io/blog/exercise-blood-glucose

[16] https://diabetes.org/healthy-living/fitness/getting-started-safely/blood-glucose-and-exercise

[17] https://www.medicalnewstoday.com/articles/type-2-diabetes-physical-exercise