Improves Insulin Sensitivity

Exercise helps the body's cells become more sensitive to insulin, allowing glucose to be used more efficiently for energy. This results in lower blood sugar levels and better overall glycaemic control. Both aerobic exercise and strength training have been shown to improve insulin sensitivity.

Supports Weight Management

Maintaining a healthy weight is crucial for managing diabetes. Regular physical activity helps burn calories, reducing body fat and promoting weight loss. Even a modest weight loss can significantly improve blood sugar control and reduce the risk of diabetes complications.

Boosts Overall Health

Exercise has numerous benefits beyond blood sugar control. It improves cardiovascular health by strengthening the heart and improving blood circulation. Regular physical activity also enhances muscle strength, flexibility, and endurance, reducing the risk of injuries. Additionally, exercise releases endorphins, which can help reduce stress and improve mood.

Types of Exercise for Diabetes Management

• Aerobic Exercise
  Activities like walking, cycling, swimming, and dancing increase heart rate and improve cardiovascular health. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week¹.

• Strength Training
  Strength training exercises, such as lifting weights or using resistance bands, help build muscle and improve insulin sensitivity. Aim for at least two sessions of strength training per week.
  
  
• Flexibility and Balance Exercises
  Activities like yoga and tai chi improve flexibility, balance, and overall well-being. These exercises can also help reduce stress and improve mental health.
  
  

Tips for Incorporating Exercise into Your Routine

• Start Slow
  If you're new to exercise, start with short sessions and gradually increase the duration and intensity.
  
  
• Find Activities You Enjoy
  Choose activities you enjoy making exercise more enjoyable and sustainable.

• Set Realistic Goal
  Set achievable goals and track your progress to stay motivated.

• Make It a Habit
  Incorporate physical activity into your daily routine, such as taking the stairs instead of the elevator or going for a walk after meals.
  
  
• Consult Your Healthcare Provider
  Before starting a new exercise program, consult your healthcare provider to ensure it's safe and appropriate for your health condition.¹

Exercise plays a crucial role in managing diabetes by improving insulin sensitivity, supporting weight management, and boosting overall health. By incorporating regular physical activity into your daily routine, you can enhance your diabetes management and improve your overall well-being. Start slow, choose activities you enjoy, and make exercise a regular part of your life to achieve optimal health.

References:

^1. Diabetes Australia. Exercise & diabetes. Available online at: https://www.diabetesaustralia.com.au/living-with-diabetes/exercise/. Accessed May 2023..