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Regular exercise is an important component of managing diabetes. It helps improve blood sugar control, enhances cardiovascular health, and supports overall well-being. This article reviews current evidence-based recommendations for exercise in individuals with diabetes.
Types of Exercise Recommended
Both aerobic and resistance exercises are beneficial for people with diabetes. Aerobic activities, such as walking, cycling, and swimming, help improve cardiovascular health and assist in blood sugar regulation. Resistance training, including weightlifting and bodyweight exercises, enhances muscle strength and insulin sensitivity.
Exercise Frequency and Duration
Current guidelines suggest that individuals with diabetes should aim for at least 150 minutes of moderate-intensity aerobic exercise per week. This can be divided into sessions of 30 minutes, five days a week. Incorporating resistance training at least twice weekly is also recommended.
Precautions and Safety Tips
People with diabetes should monitor blood glucose levels before and after exercise. It is important to stay hydrated and wear appropriate footwear to prevent injuries. Those on insulin or medications that affect blood sugar should carry quick-acting carbohydrates to manage potential hypoglycemia.
Additional Recommendations
- Start gradually and increase intensity over time.
- Include a warm-up and cool-down in each session.
- Consult healthcare providers before beginning a new exercise program.
- Maintain consistency for optimal benefits.