Why Working Out Is Important When You Have Diabetes

If you’re one of the more than 37 million Americans living with diabetes, it’s impossible to overstate the important role regular exercise and an active lifestyle play in controlling your disease.

The board-certified providers at Integrative Primary Care in Katy, Texas, specialize in personalized diabetes treatment. Our team understands the unique needs of people with diabetes and can help you create a customized workout plan to improve your health. 

Here’s a closer look at why working out is important when you have diabetes and our top tips to help you get started. 

Benefits of exercise for people with diabetes

Most everyone knows that exercise can boost overall health, but if you have diabetes, working out regularly can come with added benefits.

Most of these benefits center on lowering blood sugar levels and helping to stop insulin resistance from developing or worsening. Here’s a look at several key reasons why working out is so important if you have diabetes:

• Regular exercise lowers A1C levels — even if you don’t lose weight
• Regular exercise lowers your risk for nerve damage
• Cardio and resistance training both lower insulin resistance
• Low-to-moderate amounts of cardio — such as walking 2-4 hours a week — reduces your risk for diabetes-related heart disease. Furthermore, regular moderate-to-vigorous exercise reduces your risk for diabetes-related heart disease even more

Working out can lower your glucose levels for up to 24 hours or more after you stop exercising, because it makes your body better able to use insulin and take up extra blood sugar. 

In fact, exercise is so important that researchers have found that it plays a key role in preventing and reversing Type 2 diabetes. And, when combined with eating a healthy diet and losing excess weight, the benefits can increase even more dramatically. 

How to exercise if you have diabetes

Nearly all physical activity is beneficial if you have diabetes. However, the most effective exercise for people with diabetes — the exercise that most improves insulin activity and blood sugar levels — is moderate exercise over a long period, such as hiking or taking long walks.

At Integrative Primary Care, we understand that it’s not always as easy as it sounds to begin a workout routine, especially if you have diabetes complications that make it challenging to be active. So you should be sure to talk with your provider before starting any new workout routine. 

To help you start on your path to exercising regularly, our team first checks your overall health and any complications you may have, such as peripheral neuropathy or vision issues. We also evaluate your need for insulin or other diabetes medications and let you know of any restrictions to follow to protect your health. 

Generally, we recommend people with diabetes take the following steps:

• Make a list of activities you enjoy. You don’t have to join a gym to exercise!
• Check your blood sugar before and after every workout
• Carry a small carbohydrate snack or beverage in case your glucose levels drop
• Start slow and build up your endurance for exercise. Aim to work up to 30 minutes of aerobic activity every day
• Don’t forget resistance (strength) training. Try to do some twice a week
• Consider exercising at the same time every day to make it a healthy habit
• Be sure to stay hydrated before, during, and after exercise

And remember, if you’re working out and experience sudden pain beyond normal muscle soreness, stop exercising and schedule a visit with your provider at Integrative Primary Care for a checkup. 

Get professional help to manage diabetes

Diabetes is a serious condition that requires ongoing attention. At Integrative Primary Care, our providers specialize in giving you personalized diabetes treatment, which may include lifestyle changes, exercise recommendations, nutritional education, and blood glucose monitoring using one or more of the following:

• Regular A1C blood screenings
• Medtronic blood sugar monitoring
• Finger sticks to monitor glucose levels

To learn more about the benefits of exercising if you have diabetes, or to get help crafting an exercise plan, call 832-500-7585 or book an appointment online with Integrative Primary Care today.