The positive benefits of increased physical activity when you have diabetes are just too powerful to ignore.
First, there’s the blood sugar-lowering benefit. Then there’s the role that physical activity plays in weight loss and weight maintenance. And there are also the overall health benefits that exercise has on just about everyone.
“Exercise controls weight, improves circulation, boosts mood and combats many of the complications of diseases such as diabetes,” says acupuncture physician Dr. Dominique Vonador of Acupuncture and Herbal Solutions in Bradenton, Florida. Vonador frequently discusses with her patients how they can get moving more.
When you’re working in a job that requires a lot of sitting, moving regularly can help recharge your alertness and creativity.
[See: Got Diabetes? Why You Must Protect Your Feet.]
If you have prediabetes, exercise can help lower your chances of developing full-blown Type 2 diabetes, especially when combined with healthier food choices.
Health experts hear from patients about the challenges of exercise when you have diabetes. For instance, a spike in physical activity could lower your blood sugar a little too much if it’s not planned carefully, says Los Angeles-based Vandana Sheth, a registered dietitian nutritionist, certified diabetes educator and spokesperson for the Academy of Nutrition and Dietetics.
Sometimes, moving more is hard because of diabetes complications. Vonador gives the example of diabetic neuropathy, which can cause some people with diabetes to feel pins and needles or burning on the feet. “This form of neuropathy makes it very difficult to do any form of exercise that requires pressure on the feet,” Vonador says.
That all said, the American Diabetes Association has weighed in on the importance of increased physical activity when you have diabetes. In fact, the association released its guidelines on physical activity and exercise in 2016. One major change: The association now supports not only regular exercise but also light activity for three minutes or more for every 30 minutes of sitting or sedentary activity. Previously, the recommendation was to move every 90 minutes. This light activity can help you better manage your blood sugar and counteract the negative effects of sitting for too long, according to the guidelines.
So just how much movement do you need overall in your day? The common recommendation right now is at least 150 minutes of moderate to vigorous cardio exercise a week — that breaks down to 30 minutes, five times a week. “Spread the activity over at least three days [in a week] and don’t go more than two days without exercise,” advises Dr. Isabela Romao, an endocrinologist with Northwell Health in Great Neck, New York. “Strength training is also recommended at least twice a week.”
If that sounds like a lot, you can break that time into smaller pieces and still reap the benefits. “It is absolutely fine to do it in small chunks and make it more manageable to better impact post-meal blood sugar management,” Sheth says.
[See: 6 Tips to Keep Diabetics Out of the Hospital.]
One must-do before you start a new physical activity or exercise plan is to talk to your doctor. He or she can help you plan the right mix of exercise intensity and duration in coordination with your blood sugar results to avoid major blood sugar fluctuations, Sheth says. This is because exercise is effective in lowering your blood sugar but if you take medications with that same purpose, you could experience hypoglycemia, or low blood sugar. “Depending upon your blood sugar numbers before an exercise routine, you may need a snack to appropriately complete your routine,” she says. Your doctor also can make sure you don’t need a heart evaluation before you start to exercise regularly, Romao says.
As you plan your new physical activity routine, go for the fun factor. “Find an exercise you enjoy. When you have fun with it and stick with it, it doesn’t even seem like exercise. It’s just fun,” Vonador says.
“The most important part is being consistent and having exercise as part of your life always,” Romao says.
Another suggestion: Don’t plan to run a marathon by next week. “Oftentimes, people will want to lose weight and get fit in a short amount of time. They’ll lose the weight but won’t keep it off,” Vonador says. Although you may lose weight when this is combined with major calorie restrictions, it’s not a sustainable plan. “Taking it slow and being realistic with yourself and your goals is the best advice I can give,” she says.
Here are 11 ways to fit more physical activity into your day when you have diabetes, as shared by Romao, Sheth and Vonador:
1. Walk instead of driving to run errands.
2. Use the stairs instead of the elevator.
3. Park farther away in the parking lot from your destination.
4. Plan some exercises during commercial breaks when watching TVs. These could include some leg lifts, torso twists, overhead arm stretches and walking in place. All of these exercises are mentioned in the ADA’s guidelines as moves to do after sitting a while. And binge watchers, you can try these light activities as well in between episodes.
5. Exercise with a friend so you have more accountability and support.
[See: 10 Myths About Diabetes.]
6. If you’re feeling stuck in your exercise routine, try a new class at your local gym or community center.
7. Use a fitness pedometer or an app on your phone to help track how much you’re moving — and to see when you need to work in more steps.
8. Take a 10- to 15-minute walk after each meal.
9. Follow the ADA guidelines and plan to move a couple of minutes every 30 minutes if you’re sitting for long stretches. From a short walk with a dog to torso twists to side lunges, these simple moves can help keep your blood sugar in a reasonable range.
10. Visit your coworker down the hall instead of calling, texting or sending an email.
11. Try activities you haven’t done before, including biking, dancing, rowing, hiking and playing tennis.
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11 Ways to Get Moving More When You Have Diabetes originally appeared on usnews.com
