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MANAGING DIABETES THROUGH EXERCISE

Meet Christian who shares tips to manage diabetes through exercise 

Table of contents

Get active

You might be wondering, does exercise lower blood sugar levels? Regular exercise can help you control your blood sugar levels, lose weight, and improve your physical and mental health2. 

Even a slight increase in physical activity can make a difference. If you have not been active for a while, start with just 5–10 minutes of exercise a day and add a few minutes each week until you reach your goal3. 

Low impact diabetes exercises 

When starting a new routine, find an activity that suits you. This will make you more likely to stick with it and enjoy the benefits of an active lifestyle.

Here are some ideas for low-impact activities to help you get started.  

  • Stretching and balancing activities like  Pilates  increase flexibility and strength and can prepare you for other activities, like swimming
  • Tai chi builds upper body strength, reduces stiffness, and combines mindfulness to help you stay focused4
  • Dancing is an aerobic activity: it raises your heart rate, burns calories and fat, and can support cardiovascular health5
  • Exercising with weights can build strength and help with weight loss6. If you are not experienced, do not try this without supervision 
  • Walking or hiking are enjoyable ways to spend time with friends or family – just make sure you wear suitable shoes
  • Swimming is easy on the joints and works all the main muscle groups7

No matter which activity you pick, what is important is that you incorporate as much movement as you can into your day.  Just remember to exercise safely - check with your doctor before starting any exercise more strenuous than a walking  programme.

Treating type 2 diabetes

What is GLP-1

What is GLP-1

Glucagon-like peptide 1 (GLP-1) is a naturally occurring hormone in the body. Although its production is inhibited in people with type 2 diabetes, its function remains possible.

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References
  1. Committee ADAPP. 9. Pharmacologic Approaches to Glycemic Treatment: Standards of Care in Diabetes—2024. Diabetes Care. 2023;47:S158-S178. doi: 10.2337/dc24-S009.
  2. Diabetes UK. Diabetes and exercise. Available at: https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/exercise. Last accessed: January 2024. 
  3. Healthline. Are 5-Minute Daily Workout Routines Really Beneficial. Available at: https://www.healthline.com/health/5-minute-daily-workout-routines-really-beneficial#What-the-science-says. Last accessed: January 2024.
  4. Shi H, Wang S, Zhang Y, et al. The Effects of Tai Chi Exercise for Patients with Type 2 Diabetes Mellitus: An Overview of Systematic Reviews and Meta-Analyses. J Diabetes Res. 2022;6587221
  5. Medline Plus. Dance your way to fitness. Available at: https://medlineplus.gov/ency/patientinstructions/000809.htm. Last accessed: January 2024.
  6. Greer BK, Sirithienthad P, Moffatt RJ, et al. EPOC Comparison Between Isocaloric Bouts of Steady-State Aerobic, Intermittent Aerobic, and Resistance Training. Research Quarterly for Exercise and Sport. 2015;86:190-195. doi: 10.1080/02701367.2014.999190
  7. Diabetes UK. Swimming when you have diabetes. Available at: https://www.diabetes.org.uk/guide1-to-diabetes/managing-your-diabetes/exercise/swimming-diabetes. Last accessed: January 2024.
  8. Mosenzon O, Alguwaihes A, Leon JLA, et al. CAPTURE: a multinational, cross-sectional study of cardiovascular disease prevalence in adults with type 2 diabetes across 13 countries. Cardiovasc Diabetol. 2021;20:154.
  9. Martín-Timón I, Sevillano-Collantes C, Segura-Galindo A, et al. Type 2 diabetes and cardiovascular disease: Have all risk factors the same strength? World J Diabetes. 2014;5:444-470. doi: 10.4239/wjd.v5.i4.444
  10. Lüscher TF, Creager MA, Beckman JA, et al. Diabetes and vascular disease: pathophysiology, clinical consequences, and medical therapy: Part II. Circulation. 2003;108:1655-1661. doi: 10.1161/01.Cir.0000089189.70578.E2
  11. National Heart, Lung and Blood Institute. Atherosclerosis. Available at: https://www.nhlbi.nih.gov/health-topics/atherosclerosis. Last accessed: January 2024.
  12. International Diabetes Federation. IDF Diabetes Atlas (10th edition). Available at: https://diabetesatlas.org/ Last accessed: January 2024.
  13. Diabetes UK. Looking After Your Diabetes. Available at: https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes. Last accessed: January 2024.
  14. Diabetes UK. Diabetes Treatments. Available at: https://www.diabetes.org.uk/diabetes-the-basics/diabetes-treatments. Last accessed: January 2024.

Understanding diabetes

Type 2 diabetes

Type 1 diabetes

Gestational diabetes

Diabetes in children

Diabetes symptoms

Cardiovascular disease

Living with diabetes

Diabetes diet

Diabetes and exercise

Diabetes recipes

Diabetes blood sugar levels

Digital health and diabetes management

Treatments of diabetes

Type 2 diabetes treatment

Type 1 diabetes treatment

Insulin treatment

Gestational diabetes treatment