Regular exercise offers numerous benefits for individuals with diabetes. During physical activity, muscles utilize blood glucose for energy, which helps lower blood sugar levels. Physical activity also improves insulin sensitivity, a crucial factor in managing blood sugar. Consistent exercise enhances physical fitness, strengthens the immune system, and aids in weight management.

According to the Mayo Clinic, individuals with diabetes should engage in at least 150 minutes of moderate-to-vigorous physical activity each week to elevate their heart rate. Appropriate activities include brisk walking, uphill climbing, swimming, basketball, tennis, or other sports. Additionally, strength training should be incorporated 2-3 times per week.

It is also important for individuals with diabetes to check their blood sugar before exercising. Those using insulin or other medications that carry a risk of hypoglycemia should measure their blood sugar approximately 15-30 minutes prior to activity to ensure safety.

Exercise helps stabilize blood sugar. Photo: Nhu Quynh

Beyond structured exercise, minor adjustments to daily routines can also help individuals with diabetes increase physical activity and support blood sugar management, according to Eating Well.

Avoiding prolonged sitting: Continuous sitting at a computer or desk leads to reduced energy expenditure, negatively impacting joint health and metabolism. It is advisable to stand up every 30-60 minutes of work to walk, hydrate, stretch, or perform light muscle movements for about 5-10 minutes before returning to your seat. Consider using a standing desk or positioning water bottles and tea stations away from your immediate workspace to encourage more movement.

Taking the stairs: Incorporating short bursts of activity, like climbing stairs, contributes to your overall daily movement. If your health permits, opt for the stairs instead of the elevator, aiming for 4-5 floors at a time. However, avoid overexertion, such as continuously climbing 10-15 floors, as this can lead to hypoglycemia and subsequent fatigue.

Daily morning or evening walks: A gentle walk after meals helps the body utilize glucose for energy, preventing post-meal blood sugar spikes. Additionally, take 10-15 minutes for a morning stroll to relax, get sunlight, and support blood sugar control. When feasible, consider cycling to work, taking public transport to increase your walking distance, or cycling for errands like grocery shopping or picking up children. Integrating movement into daily activities boosts your step count and improves overall health.

Short home workouts: Utilize 5-10 minutes of free time for simple exercises such as jumping rope, hula hooping, squats, or marching in place. Integrating these short activity breaks throughout the day can increase energy expenditure, support blood sugar management, and enhance physical fitness.

By Anh Chi (Compiled)