If you have diabetes, staying active is one of the most powerful ways to manage your blood sugar.
Here are the best ways to get moving.
Physical activity makes it easier for blood sugar to get into muscles to be used for energy.
Getty Images / LaylaBird
This ultimately makes your muscles more sensitive to insulin and reduces insulin resistance, says Toutant.
What’s more, regular physical activity can help lower your risk for heart disease.
(These Are the 5 Best Exercises for Your Health, According to a Harvard Doctor.)
How much exercise should you get if you have diabetes?
The current guidelines from theAmerican Diabetes Associationrecommend 150 minutes per week of structured physical activity.
And aim for two or three sessions of resistance exercise per week.
Hitting the 150-minute-per-week mark comes out to about 20 minutes per day.
you’re able to break this up in any way that best fits your schedule, says Toutant.
Even getting four 5-minute spurts can be good for you.
“Take an inventory of what you’re currently doing.
I recommend starting where you arenot where you think you oughta be,” Toutant says.
Meaning: There’s no need to jump right to an hourlong workout every day.
In fact, planning for too muchor more than your schedule or ability allowscan lead to burnout and injury.
What’s the best exercise to do if you have diabetes?
If you love it, you’ll do it.
No idea where to start?
Think about what you loved as a kid, recommends Toutant.
If you were a young explorer, then find walking or hiking trails near you.
Finding it tough to get yourself out there?
Pair the activity with something that motivates you.
(Toutant labels this as “looking for carrots.")
“You’ll increase the amount of glucose needed now and for hours after the activity.
This gives you what’s called a residual burn,” says Toutant.
The good news is that even a little bit of jogging or running is useful.
So don’t worry about being able to do a 5K right off the bat.
Start with one minute of light jogging and build up from there.
Strength Training
Research showsthat strength training has many benefits for people with diabetes.
Ultimately, strength training builds muscle.
Resistance exercise may help you lose more visceral fat compared to cardio, researchsuggests.
Aim for two to three strength-training sessions per week.
This includes lifting weights or performing body resistance exercises, like squats, lunges or modified push-ups.
Swimming or Cycling
Both swimming and cycling are low-impact activities that can benefit people with diabetes.
You don’t have to swim lapsaquatic exercises or classes can be both enjoyable and easy on the joints.
If getting in the pool isn’t for you, biking is another great option.
“These activities can reduce cortisol to help improve blood sugar management,” says Toutant.
What’s more, activities like yoga can improve balance, thereby reducing the risk of injuries.
Even sessions as short as 10 minutes are important.
