Exercise really is like medicineespecially when it comes to managing your blood sugar.
Heres how to structure your routine for the best benefits.
Youve heard it time and time again: regular physical activity helps you stay healthy.
However, the benefits of regular exercise are undeniable.
Exercise can boost mood, manage weight and prevent and manage chronic diseases.
Along with makingdietary changes, exercise can also help manage diabetes.
But what bang out of exercise is best?
Should you focus on cardio or resistance trainingor both?
And how can you possibly fit it all into your weekly routine?
Heres what you’re gonna wanna know.
How Exercise Helps Diabetes
If theres one lifestyle habit to maintain, its moving your body more.
She explains that people with diabetes either have insulin resistance or their bodies dont produce enough insulin.
However, exercise improves insulin function and helps glucose enter cells to provide energy.
Exerciseor movementhelps the body use its insulin better and can help lower blood sugar levels.
The more you move or exercise, the better your insulin response, Kimberlain says.
How Does Cardio Exercise Help Diabetes?
Love to walk, run, dance or swim?
All of these are considered cardio (aerobic) exercise, and each can benefit people with diabetes.
She explains that cardio has the potential to improve both insulin resistance and blood sugar control.
When your muscles work hard during cardio exercise, they suck up glucose (sugar) for energy.
How Does Resistance Training Help Diabetes?
Building and maintaining muscle mass through resistance training is crucial for diabetes management.
This can lead to high blood sugar numbers, decreased insulin sensitivity and potentially poor blood sugar control.
Is Cardio Exercise Better Than Resistance When You Have Diabetes?
So, whats bettercardio or resistance trainingwhen you have diabetes?
Our experts concludebothcardio and resistance training are equally beneficial.
So how much of each exercise do you really need to do each week?
Once you get the green light, remember to start slowly.
We recommend starting with walking, which when done often can significantly improve your health.
Grab your sneakers and give our7-day Walking Plan to Lower Your Blood Sugar Levelsa try.
Secondly, it’s important to understand how your body responds to exercise.
She recommends regularly checking your blood sugar before, during and after exercise to avoid hypoglycemia or hyperglycemia.
Remember, breaking up exercise into shorter sessions can be just as effective.
Some people think that if they cant get in 30 minutes then its not worth it.
Find a workout buddy or join a fitness class to stay motivated and accountable.
Exercise doesnt have to just be cranking miles on the treadmill or minutes on the elliptical machine.
Try out new fitness classes, such as Pilates, HIIT, kettlebell or Zumba.
And, as always, dont overlook the benefits of a brisk walk.
Finally, schedule exercise blocks into your weekly calendar, just as you would any other important appointment.
Once it becomes a habit, it becomes easier to stick to, creating a weekly routine.
The Bottom Line
Cardio and resistance training are equally important for managing diabetes.
Neither exercise is superior to the other, and combining them yields the best results.
Even short bursts of activity throughout the day can add up to big results.
Centers for Disease Control and Prevention.Exercise of Physical Activity.
2022;54(2):353-368. doi:10.1249/MSS.0000000000002800
MedlinePlus.Muscle cells vs. fat cells.
Zahalka SJ, Abushamat LA, Scalzo RL, et al.The Role of Exercise in Diabetes.
In: Feingold KR, Anawalt B, Blackman MR, et al., editors.
American Diabetes Association.Blood Glucose and Exercise.
