Ask Dana: What form of exercise would make my diabetes easier to manage?
QUESTION:
Dear Dana,
I love to exercise but currently only focus on aerobic activities like running and cycling. Recently, I have been wondering if I should be doing any other form of exercise to make my diabetes easier to manage?
– Shelby Moore
Denver, Colorado
ANSWER:
Dear Shelby,
In a simple word – Yes!
If you’re living with diabetes and taking insulin, an exercise program that incorporates aerobic and anaerobic activity is extremely beneficial. A strength training program can help your diabetes management in so many ways.
The main benefit of strength training, or resistance training, is that building more muscle increases your sensitivity to insulin.
Muscles are like storage units for glucose; the more muscle you have, the more glucose your body can store. When you lift weights, your muscles also become more sensitive to insulin. As a result, your body needs less insulin to manage your blood glucose levels. You can think of this like you have a more efficient engine to run your car – your body becomes more fuel efficient. As a result of this increased efficiency, you may use less insulin to manage blood sugars. Less insulin may also lead to fewer swings in your blood sugars.
For people living with diabetes, strength training has a host of health benefits other than insulin sensitivity.
- It can aid in lowering blood pressure and improving cholesterol levels thus helping to prevent cardiovascular disease.
- Strength training also helps increase bone density. People living with diabetes have an increased risk of developing osteoporosis so increased bone density is a big benefit.
- Exercise, including strength training, can help reduce stress and anxiety, and even improve your mood.
- Building muscle increases your metabolism so you burn more calories during the day.
- Weight management is, of course, very important in diabetes management as well.
With all the health benefits, strength training is a great addition to your diabetes management. But, when starting a new exercise program, you will want to talk with your healthcare team first. Strength training is an anaerobic activity so you may actually need to adjust for more insulin during activity – not less like with aerobic exercise. Developing a strategy for a new exercise program is key when you are using insulin. Our team at IDS can help guide you on your new fitness goals and help you manage your blood sugars around your workouts as you get started.
If you need more individualized guidance, connect with our team here at IDS!
Have a diabetes-related question? Submit your question to Dana and it could be featured in the IDS Diabetes Bites monthly newsletter!!
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