As a personal trainer in San Mateo, I often work with clients who have diabetes. Managing blood sugar levels can be a daily struggle for those living with diabetes, but regular exercise can help. In this blog post, I'll discuss the benefits of exercise for blood sugar control and provide tips for managing diabetes through physical activity.
First, let's discuss the basics of diabetes. There are two main types of diabetes: type 1 and type 2. Type 1 diabetes, also known as juvenile diabetes, occurs when the body does not produce enough insulin. Insulin is a hormone that helps the body use glucose, or sugar, for energy. Type 2 diabetes, the more common form, occurs when the body becomes resistant to insulin and cannot effectively use it.
Both types of diabetes can lead to high blood sugar levels, which can have serious health consequences if left untreated. High blood sugar levels can damage blood vessels and nerves, leading to complications such as heart disease, stroke, and kidney failure.
Exercise is a powerful tool for managing blood sugar levels and reducing the risk of complications. According to a study published in the Journal of Clinical Endocrinology and Metabolism, regular physical activity can improve insulin sensitivity and reduce the risk of type 2 diabetes. Another study, published in the American Journal of Physiology, found that just 30 minutes of moderate-intensity exercise can lower blood sugar levels in people with type 2 diabetes.
So, how can you incorporate exercise into your diabetes management plan? The American Diabetes Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week. This can include activities such as brisk walking, cycling, swimming, or dancing. Resistance training, such as weightlifting, is also important for building muscle and improving insulin sensitivity.
It's also important to note that the timing of exercise can affect blood sugar levels. According to a study published in Diabetes Care, exercising before a meal can lead to a greater reduction in blood sugar levels than exercising after a meal. It's also important to monitor your blood sugar levels before, during, and after exercise, and to have a plan in place for managing low blood sugar levels, also known as hypoglycemia.
Managing diabetes through physical activity can be challenging, but with the right approach, it's possible to see significant improvements in blood sugar control. As a personal trainer in San Mateo, I work with clients to create individualized exercise plans that take into account their unique needs and goals. I also provide education on diabetes management and support through the process. If you are looking to improve your blood sugar control and manage diabetes, please reach out to me at Holly Roser Fitness. I would be happy to work with you to create a personalized exercise plan and provide support and education on diabetes management.
American Diabetes Association. (2019). Standards of Medical Care in Diabetes-2019. Diabetes Care, 42(Supplement 1), S1–S193.
American Journal of Physiology, Endocrinology and Metabolism, June 2002, vol. 282: E672-E679.
Diabetes Care, June 2005, vol. 28: 1529-1534.