Exercise is an important part of anyone’s wellness, but for people with type 2 diabetes or elevated blood sugars, their wellbeing could depend on it. Inactivity for diabetics can be just as life-threatening as poor blood sugar control, according to researchers at the University of Missouri. Even a short-term increase in your activity can provide huge rewards, and a study published in the Journal of Applied Physiology found that even just 30 minutes a week of high-intensity workouts lowered blood sugar and helped prevent glucose spikes after meals.
According to Kathy Honick, RN, a diabetes educator at Barnes Jewish Hospital in St. Louis, ‘Exercise can decrease risks for complications’ and it helps you maintain a healthy weight, which decreases those risks even further. However, you should always check with your doctor before beginning an exercise programme, as certain types of activities may aggravate physical problems you already have. If you’ve had diabetes for a while, you may have some complications that aren’t yet noticeable, especially in your lower legs and feet, so ask your doctor which exercises to avoid and always wear well-fitting shoes that are meant for the activity you are doing to prevent irritation, blisters, and sores on your feet.
Exercise doesn’t just help with your physical wellness, but also your mental wellness too. Getting active can help ward off the negative feelings you get, such as stress, anxiety, and even depression, when you have a serious illness. Exercise gives you something to focus on and a way of giving you some control over your disease, as well as raising your self-esteem and enlarging your social circle by giving you an excuse to get involved with other people.
First of all, find something you enjoy as it’ll be more sustainable as a lifestyle change. Maybe you could try your hand at a new class or sport, or go for a run or bike ride by yourself or with your loved ones. However, no matter what the activity, it will affect your blood sugar, so remember to test your blood sugar levels before and after exercising. It’s also important to make sure you don’t reduce your blood sugar level too low with exercise, so you may need to have a snack during or after your activity. Finally, spread your activities throughout the weekend rather than doing them all in a few hours, as studies have shown that the effect of exercise drops 72 hours after you’ve finished your activity.
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