Everyone needs to exercise, especially those with diabetes. If you have diabetes, you should know that just medications are not enough to control your blood sugar. You need to change your lifestyle. That means adopting a healthy diet and practicing regular and east workouts to manage your diabetes.
Diabetes is a problem of constant abnormally raised blood sugar. If uncontrolled, diabetes can cause serious complications in the short-term (like diabetic ketoacidosis) or in the long-term, like impaired vision, the “diabetic foot,” and heart issues.
This post will teach you how exercise can benefit you if you have diabetes. We will also suggest some easy workouts for diabetes.
Benefits of Exercise for People with Diabetes
You should have 30 minutes of moderate-intense exercise on 3 – 7 days a week.
- Improved blood sugar control: Exercise reduces blood sugar in the short-term because it causes your muscles to take up more sugar to burn for energy. In the long-term, exercise can drop your HbA1c by up to 0.7%.
- Weight management: Being overweight is a risk factor for developing diabetes. Being physically active helps you keep a normal weight and reduces that risk. Weight control is also very necessary if you already have diabetes.
- Reduced risk of heart disease: Diabetes doubles your risk of getting heart disease. Exercise, on the other hand, reduces cardiovascular risk. For example, it is helpful in preventing hypertension and controlling abnormal blood lipid levels.
- Improved mood and mental well-being: it can be stressful managing a long-standing condition like diabetes. But exercise causes your body to release feel-good hormones called endorphins which help to relieve stress and optimize your mental health.
Jogging is an easy workout for diabetes. It’s better to workout with a partner.
Easy Workouts for Nigerians with Diabetes
- Walking: Aim to walk 8,000 to 10,000 steps a day. You may walk at a leisurely pace or a fast pace.
- Brisk walking: Here, you deliberately walk at a fast pace for a set time: 10 – 30 minutes a day.
- Jogging: This is a common sport and easy to begin (if you live in a safe neighbourhood!). Start light (3 – 5 minutes) and gradually increase your duration to your maximum. It’s better to run in the morning or evening to avoid overheating. Remember your running shoes!
- Swimming: Swimming opportunities are surprisingly accessible if you live in an urban centre. Universities and stadiums may have a sports pool that you can try out. Swimming is an intense aerobic activity that you can perform 10 – 30 minutes a day
- Cycling: Why don’t you save fuel while burning calories at the same time by cycling?
- Dancing: Exercise doesn’t always have to be boring. If you put some structure to your jams like timing it, or getting a partner, you may find that you’re getting enough exercise.
- Yoga/Tai chi: These demand less physical exertion than the ones I mentioned earlier. So they may be more suitable for you if you’re an elderly person.
- Other possible workouts are high intensity interval training and strength training. Go on and read about them.
Tips for Staying Motivated
- Find an exercise partner: It could be others in your diabetic support group, your spouse, child or just a friend at the gym. Two heads really are better than one.
- Set realistic goals: Start small and increase your efforts gradually.
- Track your progress: You can do this easily with a good fitness app like Google Fit. Or you could have an exercise booklet just as you have a blood sugar booklet.
- Reward yourself for your accomplishments: When you meet your goals, you can reward yourself by getting a massage, going shopping or taking a healthy snack.
Conclusion
Exercise is a cornerstone of effective diabetes management. By starting small and being consistent, you can enjoy improved blood sugar control, better heart health, and enhanced mental well-being. Choose activities you enjoy and tailor them to your lifestyle for long-term success. Remember, when paired with a healthy diet and regular medical check-ups, exercise can empower you to live a healthier and more fulfilling life with diabetes.
