The Incredible Benefits of Exercise For Diabetics

The True Weight of Exercise

We all know we should exercise more. Everyone notices the energy they receive from even climbing a small set of stairs. So why don’t we do it more often? Health experts often cite the following statistics: only 30% of the entire United States’ population gets the recommended amount of exercise on any given day. An incredible 25% are not active at all, even in minor ways. It is this statistic that is regarded as the primary reason for the growing Diabetes epidemic in North America. Mounting medical evidence indicates that inactivity and obesity are the primary causes of insulin resistance, the body’s resistance to its own insulin which causes an over-production of the hormone, ultimately leading to Diabetes.

The good news is that it is never too late to begin exercising. The sooner you begin, the sooner you can possibly begin to reverse the damage caused. The other good news is that exercise is the best way to manage both pre-Diabetes and early onset Diabetes. For Type 2 Diabetes sufferers, exercise can improve insulin sensitivity, lower the risk of heart disease, and even help with weight loss.

How to Get Started

If you are already Diabetic or suspect yourself to have pre-Diabetes, you should consult your physician before starting any kind of diet or exercise program. Your doctor will have to explain your potential limits and how to manage your blood sugar properly. He or she will also inform you of warning signs to watch for so you don’t over-exercise and endanger your health further. A visit to your doctor can also help to identify any cardiac risk factors that you may have should you be overweight to such a degree where strenuous exercise can actually do harm.

There are also certain complications of Diabetes that will affect the type of exercise program that you will be able to use. High-stress activities such as weightlifting, running, or aerobics can be risky for anyone suffering from diabetic retinopathy mainly because these activities can inflict further damage to blood vessels and possibly result in retinal detachment. If you are already participating in activities such as these on a regular basis, it may still be a good idea to consult your doctor regarding the safety of these activities. If you are taking insulin then special precautions may need to be taken in order to prevent hypoglycemia.

Begin Slowly

A simple exercise routine can begin simply by taking regular walks. A brisk walk around the neighborhood or on your lunch break can be a great way to get your cardiovascular ready for more high-intensity exercise in the future. Especially if you are overweight or even obese, your daily exercise should not be strenuous to begin with. It is best to “remind” your body what it is like to be exercised regularly through light exercise rather than attempt to run a 4-minute mile during your first week. By beginning slowly you’ll be much more likely to form good habits for working exercise into your daily routine as well. Listen to your body and when you’re ready for something a little more intense or challenging, you’ll know it.

Light exercise can be as simple as:

  • Take the stairs instead of the elevator
  • Park at the far end of the parking lot
  • Take the dog for a daily walk (he or she will appreciate it!)
  • Use the shopping mall as your walking track and get some shopping done while you’re there!

Every little bit counts especially when exercise is done regularly. The good feelings accumulate and before you know it you’re feeling better, looking better, and your diabetes or pre-diabetes seems to have disappeared. As little as 15 or 30 minutes per day is enough to get started.

Many people think that if they’re not “pumping iron” or running a 4-minute mile that they’re not exercising. This is not only untrue but it is unrealistic for the majority of people out there. Any exercise that elevates your heart rate above your resting rate is burning energy and making you healthier.


While investing in expensive gym memberships or home equipment certainly isn’t necessary, we do recommend you invest in a comfortable pair of running shoes and clothing suitable for exercise. If you’re comfortable while you exercise you’ll be much more likely to want to keep doing it which is paramount in forming good lifestyle habits for making exercise a part of your daily routine. Start slow and exercise your way to good health and a great future.

Coping With A Diabetes Diagnosis

Being diagnosed with diabetes can seem like a death sentence. Although diabetes is a disease that requires some effort to manage, you can still do the things you enjoy while keeping yourself healthy. Read on to learn more about things you can do to help you cope and manage your diabetes.

Many people go into denial when they are first diagnosed. The first step to taking control of your diabetes is accepting your diagnosis. Once you know what you have to deal with, it will become easier to set up a plan to treat and manage the disease. By ignoring your diagnosis and not taking preventive measures, you are only making things worse by putting your health at risk.

It is important that you learn as much as you can about your disease. Knowledge is power and by being armed with information, you will be able to make well-informed decisions. There are many resources that can teach you about diabetes and different ways to cope with it. Your doctor can also provide you with some valuable information which can help you tackle the disease. Reading about diabetes will answer many of the questions you have, The more you know about it, the better you can control it.

Once you know you have diabetes, it is crucial to start an exercise routine. Exercise plays an important role in controlling type 2 Diabetes. Exercise can improve the use of insulin in your body. It can also lower your blood sugar levels. When you exercise, you also burn more calories which results in weight loss. There have been studies of people who stopped taking their diabetes medication after losing a considerable amount of weight. Just remember to check with your doctor before you embark on any exercise program.

An important part of managing diabetes is having a healthy diet. Eating healthy helps maintain your blood sugar levels within your target range. A diabetes diet should be low in fat and rich in fibers. Since a person with diabetes has a greater chance of developing heart disease, eating a diet low in fat is important to keep the risk of a heart attack as low as possible. Fiber delays the absorption of sugar in your body, making it easier to control sugar levels in your blood. A diet rich in fiber and low in fat reduces the risk of heart disease, strokes and high blood pressure.

People diagnosed with diabetes can sometimes feel very alone. Joining a support group is a good way to feel connected to others who are going through the same thing as you. Being part of a support group can provide social, as well as emotional support. You can also share ideas with others about diabetes management. By being part of a diabetes support group, you can find out about different issues and solutions which can be of great help in coping with your disease.

Although a diabetes diagnosis can be frightening, it does not have to mean the end of the world. By making some lifestyle changes, you can learn to manage your diabetes and live a long, healthy life.