Exercise and diabetes: We all know exercise is important, but many people don’t realise how closely it’s linked to blood sugar control. That’s why doctors often recommend activities like walking, jogging or dancing for those with high blood sugar or diabetes.
What is blood sugar?
Blood sugar, or glucose, comes from the food you eat. It’s your body’s main source of energy. After meals, food is broken down into glucose, which enters the bloodstream. Insulin, a hormone made by the pancreas, helps move glucose from the blood into cells, where it’s used for fuel. If your body doesn’t make enough insulin or doesn’t use it effectively, sugar builds up in the blood. This accumulation can lead to high blood sugar or diabetes.
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How does exercise help diabetics?
When you exercise, your muscles need extra energy. They draw glucose from the bloodstream, which lowers blood sugar levels. Even after you finish exercising, your body remains more sensitive to insulin for hours or even days, making it easier to keep blood sugar under control.
Best Exercises for Blood Sugar Control
- Walking: A simple, safe option. A brisk 30-minute walk after meals can make a noticeable difference.
- Dancing: Fun, energising, and effective at burning sugar.
- Cycling: A low-impact activity that raises your heart rate and supports glucose control.
- Swimming: Gentle on the joints and provides a full-body workout.
- Yoga: Helps reduce stress and improve insulin sensitivity.
- Strength training: Building muscle through weights or resistance bands strengthens the body’s ability to use glucose.
How much exercise is enough?
Aim for at least 150 minutes of moderate activity each week, about 30 minutes a day, five days a week. If you’re new to exercise, start small, even with 10 minutes at a time. Consistency matters more than intensity. Everyday movements also count; take the stairs, stretch during breaks, or walk while on the phone.
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Managing blood sugar doesn’t have to be complicated. Exercise is one of the simplest and most effective tools you can use. Whether you want to prevent diabetes, manage it, or just feel healthier, regular movement makes a big difference. And you don’t need fancy equipment; a walk in the park or a stretch in your living room can be just as powerful.
