If you've been diagnosed with diabetes or have been told you're at risk (perhaps due to impaired glucose tolerance or prediabetes), starting an exercise program could be one of the best decisions you make for your health. Let's dive into why exercise is crucial for managing and potentially preventing type 2 diabetes (T2DM), and how you can get started.
Understanding Diabetes and Exercise
Diabetes, particularly type 2 diabetes, is closely linked to insulin resistance and elevated blood sugar levels. Conditions like impaired glucose tolerance (IGT) and impaired fasting glucose (IFG) are often seen as precursors to diabetes. The good news is that lifestyle changes, including exercise, play a pivotal role in managing these conditions.
The Role of Exercise in Managing Diabetes
Exercise isn't just about staying fit; it's a powerful tool in managing diabetes. Here's how it helps:
1. Improving Glycaemic Control:
Exercise helps lower blood sugar levels by increasing insulin sensitivity, which means your body can use insulin more effectively to regulate blood sugar.
2. Managing Body Composition:
It can help reduce body fat and increase lean muscle mass, both of which are beneficial for insulin sensitivity.
3. Enhancing Cardiovascular Health:
Regular exercise improves cardiovascular fitness, lowers blood pressure, and reduces the risk of heart disease—a common concern for people with diabetes.
4. Boosting Overall Well-being:
Exercise can improve mood, reduce stress, and increase overall energy levels, contributing to better quality of life.
Exercise Guidelines for People with Diabetes
Starting an exercise routine may seem daunting, but it's manageable with the right guidance. Here are some practical guidelines:
Type and Intensity:
Aim for a combination of aerobic (like brisk walking, swimming, or cycling) and resistance training (using weights or resistance bands). Moderate-intensity exercise (like brisk walking) for at least 30 minutes a day, five days a week, is a good starting point.
Duration:
Accumulate at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. This can be spread out over several days.
Frequency:
Exercise on most days of the week, aiming for consistency. Include resistance training at least twice a week.
Safety Considerations:
Check with your GP before starting a new exercise program, especially if you have other health conditions or concerns.
Getting Started
If you're new to exercise or haven't been active for a while, start slowly and gradually increase intensity and duration as you build stamina and confidence.
Need help getting started? Consider working with a certified exercise professional such as an Exercise Physiologist who can tailor a program to your needs and ensure you're exercising safely.
Conclusion
Exercise isn't just beneficial—it's essential for managing and preventing type 2 diabetes. By incorporating regular physical activity into your routine, you can take proactive steps toward better health and well-being. Remember, small changes can lead to significant improvements in your overall health, so lace up those sneakers and get moving!
Taking charge of your health starts with a single step. Are you ready to take yours?
This blog post condenses the key information from the original position statement from ESSA into a digestible guide for clients considering starting an exercise program to manage or prevent diabetes.
Hordern, M. D., Dunstan, D. W., Prins, J. B., Baker, M. K., Singh, M. A. F., & Coombes, J. S. (2012). Exercise prescription for patients with type 2 diabetes and pre-diabetes: a position statement from Exercise and Sport Science Australia. Journal of Science and Medicine in Sport, 15(1), 25-31. doi:10.1016/j.jsams.2011.04.005
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