Exercises for Diabetes: Discover its Benefits and Improve Your Quality of Life

Living with diabetes is often a daily challenge, but incorporating regular exercise can be a powerful tool to better control this health condition. The relationship between exercise and diabetes is undeniably vital, as it brings a series of benefits that go beyond simple blood glucose control.

Physical activity not only helps regulate blood sugar levels, but also contributes to an improvement in an individual’s well-being and quality of life.

From walking to cardio and resistance training, the options available offer flexibility for people of different ages, physical conditions and preferences. In this article you will learn about the benefits that exercise can bring to people with diabetes, highlighting how these activities can play an essential role in managing the disease. Come check!

The most recommended exercises for diabetes

The most beneficial exercises for people with diabetes are: running, brisk walking, pillars, weight training, machines and dancing.

In diabetic patients, exercise should be done moderately, with a frequency of 3 5 days a week and lasting approximately 45 minutes. If your goal is to lose weight, the best option is to train at least 5 days a week, with a higher intensity to burn fat.

It is important to mention that a person with diabetes can perform any type of physical activity as long as their blood glucose is below 250 mg/dL, they do not have diabetic retinopathy or wounds on their feet.

Remembering that it is always recommended to consult a doctor before starting any type of physical activity.

Note: it is always recommended to do the activity accompanied by someone to avoid the risk of having an episode of hypoglycemia.

When you shouldn’t exercise

People with diabetes should consider some issues before starting physical activity. Avoiding exercises is recommended if blood glucose levels are very high, usually above 250-300 mg/dL, or if there are ketones in the urine, indicating a potential metabolic imbalance.

Furthermore, recent episodes of hypoglycemia, other uncontrolled medical conditions like heart problems, or complications arising from diabetes may require restricting or adapting certain types of exercises.

In all these cases, consulting a doctor is essential to assess the safety and feasibility of exercising, taking into account each individual’s specific medical condition and ensuring health during physical activity.

Main benefits

For people who suffer from diabetes, practicing some type of physical exercise brings several benefits. Check out the main ones below:

1. Decreases blood sugar levels;
2. Improves the function of pancreas cells;
3. Decreases insulin resistance, making it easier for it to enter cells;
4. Improves blood circulation and blood capillaries, reducing cold feet and hands and diabetic foot;
5. Improves cardiac and respiratory function, muscles and strengthens bones;
6. Helps you lose weight and reduce your abdomen.

However, to see these results it is necessary that exercise be done regularly, at least 3 times a week, for 30 to 45 minutes, throughout your life. The good news is that the benefits can already be seen from the first month.

And for those people who have diabetes and also want to burn fat, the intensity and frequency of physical activity should be greater.

Exercises for diabetes discover its benefits and improve your quality of life

Recommendations before starting to practice

Before starting any physical activity, you should always follow some recommendations to guarantee safety and health. Discover some of them:

• Consult a doctor: Before starting any exercise, consult your doctor to carry out an assessment according to your health status.
• Glycemic control: Make sure your blood glucose levels are within the proper range before beginning exercise. If they are too high or too low, avoid intense exercise until your levels are stable.
• Choose the right type of exercise: Choose activities that are safe and suitable for your level of fitness and health. Aerobic exercise, such as walking, swimming, cycling and dancing, is generally good for people with diabetes.
• Monitor glucose levels: During exercise, regularly monitor your blood glucose levels to avoid hypoglycemia.
• Warm up and cool down: Before and after exercise, do short warm-up and cool-down sessions to prepare and relax your body. This helps prevent muscle injuries and improves circulation.
• Stay hydrated: Always drink water before, during and after exercise. Avoid sugary or high-sugar drinks.
• Be aware of your body’s signals: Pay attention to warning signs such as dizziness, excessive sweating, weakness or heart palpitations. If something seems wrong, stop the activity and see a doctor if symptoms persist.
• Take care of your feet: Wear appropriate shoes and check your feet regularly to avoid complications, as people with diabetes can have problems with circulation and sensitivity in their feet.

Every step, every movement, can be a milestone on your journey to a healthier and more balanced life. So, don’t wait any longer: start including exercise in your routine today and discover how they can be a tool to improve your quality of life.