Did you know that 30 million people have diabetes, and around twice that number are prediabetic? Prediabetes is where fasting blood sugar levels are too high, but not yet in the prediabetic range.
People with prediabetes may experience no symptoms. Yet they’re at elevated risk of developing type 2 diabetes. Type 2 diabetes is an epidemic in Western countries. Also known as noninsulin-dependent diabetes mellitus (NIDDM), type 2 diabetes is caused by a combination of genetics and lifestyle factors.
Type 2 diabetes occurs when glucose can’t get into cells efficiently. So, blood sugar rises. Over time, high blood sugar can damage organs and blood vessels, including the heart. In fact, half of all diabetics die of cardiovascular disease. The most common cause of type 2 diabetes is obesity, with genetics and certain lifestyle factors playing a role as well.
Conquering diabetes matters for future health. Research shows diabetes damages blood vessels, tissues, and most organs in the human body. If you have diabetes, your odds of developing retinopathy, a disease that carries a substantial risk of visual loss, are 5 to 30 times greater. Elevated blood sugars damage the kidneys and nerves too, leading to reduced kidney function and neuropathy.
What you might not realize is how important exercise is as a prescription for diabetes. Studies show that people susceptible to type 2 diabetes due to obesity or genetics can cut their odds of developing it in half by staying physically active.
Why is exercise such powerful medicine for fighting type 2 diabetes? Let’s look at 5 ways exercise lowers the risk of type 2 diabetes, and how it helps if you’re prediabetic or already have diabetes.
Exercise Lowers Blood Glucose after an Exercise Session
Who says there’s no immediate gratification from exercising? Research shows a single exercise session lowers blood sugar. When your muscles contract at a rapid pace during exercise, they need more energy to sustain those contractions. To meet the increased energy needs, your cells take up glucose from your bloodstream more aggressively, and this lowers your blood glucose level.
Also, research shows that a single bout of exercise improves insulin sensitivity. So, your cells become more efficient at using glucose, and less sugar stays in your bloodstream. According to Cleveland Clinic, exercise can lower blood glucose for up to 12 hours after an exercise session.
Physical Activity Helps with Weight Control
The leading risk factor for type 2 diabetes is obesity. Studies show that losing as little as 5% of total body weight can reverse type 2 diabetes and lower the risk of diabetes-related complications. In fact, it’s the initial treatment approach doctors recommend for mild type 2 diabetes. Although nutrition matters too, exercise is a calorie burner that helps with weight loss and weight control.
Exercise also improves body composition. People with diabetes often have too much deep belly fat called visceral fat. Exercise helps visceral fat for better health. Visceral fat is inflammatory and further contributes to poor blood glucose control and complications related to diabetes. High-intensity exercise is especially beneficial for losing belly fat.
Exercise Improves Insulin Sensitivity Over Time
Consistent exercise improves blood sugar control over time. The key is to be consistent and include both aerobic exercise and strength training in your routine. Strength training increases muscles mass and improves insulin sensitivity. If you have more muscle mass, you have more muscle to take up glucose from your bloodstream.
One study found that with every 10% increase in muscle mass, there was an 11% reduction in insulin resistance and a 12% drop in prediabetes. Those changes are significant! So, do a balanced workout with exercises that boost your heart rate along with resistance exercise to increase muscle mass. You need both.
Physical Activity Reduces the Risk of Cardiovascular Disease
The leading cause of death in diabetics is cardiovascular disease. Aerobic exercise helps lower the risk of cardiovascular disease, but strength training is important for preserving strength and muscle mass. One study found that a combination of aerobic exercise and strength training at least twice per week improved HbA1c, a marker of longer-term blood sugar control. It also reduced waist size, systolic blood pressure, and blood triglycerides. These are all favorable for heart health.
Exercise Lowers the Risk of Complications Related to Diabetes
People with type 2 diabetes can experience complications such as impaired kidney function, reduced blood flow to their legs, which leads to ulcers or even amputations, blindness from retinopathy, heart disease, diabetic neuropathy, and more. According to Endocrine Web, staying physically fit does more than help with blood sugar control; it can lower the risk of some complications of diabetes, including kidney disease and cardiovascular disease.
The Bottom Line
If you’re diabetic, check with your physician before starting an exercise program and follow their guidelines. Staying physically active, combined with a healthy diet, is the best approach to lowering your risk of getting type 2 diabetes, improving blood sugar control, and lowering the risk of diabetes-related complications. Exercise is powerful medicine, and you don’t need a prescription to enjoy its benefits.
References:
- “Glucose Control and Exercising After Meals – Cleveland Clinic.” 08 Aug. 2018, //health.clevelandclinic.org/exercise-and-your-glucose-levels-does-timing-make-a-difference/.
- Leitner DR, Frühbeck G, Yumuk V, Schindler K, Micic D, Woodward E, Toplak H. Obesity and Type 2 Diabetes: Two Diseases with a Need for Combined Treatment Strategies – EASO Can Lead the Way. Obes Facts. 2017;10(5):483-492. doi: 10.1159/000480525. Epub 2017 Oct 12. PMID: 29020674; PMCID: PMC5741209.
- Apovian CM, Okemah J, O’Neil PM. Body Weight Considerations in the Management of Type 2 Diabetes. Adv Ther. 2019 Jan;36(1):44-58. doi: 10.1007/s12325-018-0824-8. Epub 2018 Nov 21. PMID: 30465123; PMCID: PMC6318231.
- Chudyk A, Petrella RJ. Effects of exercise on cardiovascular risk factors in type 2 diabetes: a meta-analysis. Diabetes Care. 2011 May;34(5):1228-37. doi: 10.2337/dc10-1881. PMID: 21525503; PMCID: PMC3114506.
- com. “Type 2 Diabetes and Exercise”
- “Building Muscle Mass May Lower Diabetes Risk.” 28 Jul. 2011, webmd.com/diabetes/news/20110728/building-muscle-mass-may-lower-diabetes-risk.
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