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7 ways exercise helps prevent and manage diabetes

Numerous studies have shown the undisputed benefits of physical activity for people with type 2 diabetes. The condition develops when the body cannot produce or process insulin effectively. Insufficient insulin levels result in excess glucose in the bloodstream, which may eventually cause serious health complications like kidney failure, stroke, or blindness. In addition to suitable treatments, regular physical exercise is an early line of defense doctors recommend for people with diabetes.

Effects of exercise on diabetes
Exercise can help one manage type 2 diabetes symptoms, as regular physical activity may slow the progression of the disease or even reverse its long-term effects. Here are some ways exercise helps people with the condition:

Managing blood sugar levels
Physical activity combined with good food habits can work wonders for one’s health. Walking, running, swimming, or cycling are cardio-based activities that help keep glucose levels in check and boost the body’s insulin sensitivity. According to the International Journal of Cardiology Research, muscular training also aids in controlling blood sugar levels. Muscle building alone can take up to 80% of the glucose in the body and clear up the bloodstream. Doctors may also recommend walking after meals to manage diabetes.

Managing stress
Physical and mental stress lead to the release of adrenaline and cortisol into the bloodstream. These hormones can spike blood sugar levels and worsen diabetes over time. Usually, any form of exercise can help relieve stress and enhance mood by releasing feel-good hormones in the brain called endorphins. Additionally, working out can also improve sleep patterns, cholesterol levels, and blood pressure.

Lowering inflammation
Type 2 diabetes and its effects, like cognitive decline or joint pain, can lead to inflammation throughout the body. Regular exercise can help lessen the inflammation and its impact. The American Diabetes Association advises adults with type 2 diabetes to engage in 150 minutes of physical activity every week and strength training two or three times a week.

Targetting belly fat
Abdominal or visceral fat around the vital organs can hamper the liver, heart, and lung function. Additionally, visceral fats reduce the body’s sensitivity to insulin, making it difficult to manage blood sugar levels. Resistance training or cardio workouts can help get rid of this fat.

Improving blood circulation
High sugar levels can result in fatty deposits in blood vessels, narrowing the vessel openings and hampering blood flow. Poor blood circulation can increase the risk of foot ulcers, delay wound healing, or even cause nerve damage. Exercising regularly can improve blood circulation.

Preventing muscle loss
Diabetes may accelerate muscle loss, especially in older adults. Strength training is a great way to avoid age-related muscle degradation. It can also help patients fight mobility issues and complications like joint pain or weak bones.

Reducing the risk of vision loss
The eyes have small blood vessels; high blood glucose levels can interrupt the blood flow, leading to diabetic retinopathy. Exercise can help one control this risk. To prevent nerve injury, one can begin with low-impact stationary cycling or other moderate exercises. One should consult a healthcare professional before beginning any workout.

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