How much and what kind of exercise should I do to manage diabetes?

Why is exercise important for people with diabetes?

According to the American College of Sports Medicine (ACSM) and the American Diabetes Association (ADA), exercise is an essential condition for diabetes patients to maintain 'optimal health.' When we exercise, our bodies require fuel, and during this time, glucose and blood sugar are used as fuel. This helps to lower blood sugar levels in the body.

The more you exercise diligently, the more this effect is amplified, reducing insulin resistance that causes type 2 diabetes. Regular exercise helps build muscle and burn fat, which in turn improves our body's ability to use insulin.

Diabetes patients can benefit from increased insulin sensitivity through exercise. In other words, exercise helps lower blood sugar levels in the short term and improves insulin sensitivity in the long term for diabetes patients.

How much exercise should I do?

What kind of exercise and how much should a diabetic patient do to achieve such improvement effects? According to the ADA, diabetic patients should set a goal of doing 150 minutes of moderate-intensity exercise per week.

For people who don't usually exercise, 150 minutes may feel burdensome or difficult. However, with consistent effort, they will realize that it is a manageable amount of exercise that can be incorporated into daily life.

If it is difficult to maintain this kind of exercise schedule from the beginning, it is better to do some form of exercise within your capacity rather than not exercising at all. However, the ADA considers it undesirable to skip physical activity for more than two days.

It means to consistently engage in activities such as walking at least daily or every other day. Also, walking does not mean leisurelyly enjoying the scenery while strolling slowly.

Walking energetically should make you sweat or feel like you've exercised quite a bit, feeling somewhat tired. Other forms of exercise such as swimming, cycling, and tennis are similarly helpful.

What should you be careful about during exercise?

Caution is also needed for safety. In particular, patients with Type 1 diabetes may experience a rapid drop in blood sugar due to exercise. If blood sugar drops to dangerous levels or hypoglycemia occurs, it can lead to life-threatening situations, so Type 1 diabetes patients should consult thoroughly with their primary care physician.

Pay attention to food intake and insulin administration, and plan exercise routines carefully. Additionally, check blood sugar levels before, during, and after exercise. People who have diabetes along with other chronic or severe illnesses should also consult their primary care physician to develop an appropriate exercise plan.

Additionally, you should consistently monitor your health condition. If diabetes causes numbness in your feet, you may not feel pain properly, so you need to carefully check whether your exercise is putting excessive strain on your feet.