Regular exercise is one of the most important steps you can take to prevent or delay type 2 diabetes. And if you already have diabetes, physical activity can help you manage the disease and reduce your risk of serious complications.
November is Diabetes Awareness Month, a good time to understand the connection between exercise, blood sugar and your long-term health, particularly after age 50.
More than 40 million Americans have diabetes, according to the American Diabetes Association (ADA). Type 2, the most common form, develops when the body doesn’t use insulin properly, allowing blood sugar levels to rise. The risk increases with age.
Exercise helps your body use insulin more effectively and supports a healthy weight, another major factor in prevention.
When you exercise, your muscles use glucose from your bloodstream for energy. Regular activity improves insulin sensitivity, helping your body manage blood sugar more efficiently.
Strength training is especially valuable as we get older and naturally lose muscle mass. Building and maintaining muscle helps your body use glucose, while aerobic activities such as walking, cycling and swimming improve cardiovascular health.
The ADA recommends at least 150 minutes of moderate physical activity each week, along with two or three strength-training sessions.
As the ADA puts it, “Regular exercise can help put you in control of your life.”
Why Diabetes Is So Dangerous
You probably know that diabetes is a serious condition involving high blood sugar. But did you know it can also damage your heart, kidneys, eyes and nerves, potentially threatening your mobility, independence and quality of life?
The Centers for Disease Control and Prevention says people with diabetes are twice as likely to develop heart disease or have a stroke as those without it. About one in three adults with diabetes has chronic kidney disease.
Other potential complications include:
- Vision loss: High blood sugar can damage blood vessels in the eyes, sometimes leading to blindness.
- Nerve damage: Diabetes can cause pain, numbness and weakness, particularly in the legs and feet.
- Amputations: Poor circulation and nerve damage can cause wounds that don’t heal properly, sometimes requiring the removal of toes, feet or legs.
- Reduced independence: These complications can interfere with walking, exercising and enjoying everyday activities.
Healthy eating, weight management and regular medical care also play important roles in prevention and treatment. If you have diabetes, work with your healthcare provider to manage it and exercise safely, especially if you take medication that can cause low blood sugar.
And if you haven’t been screened for diabetes recently, ask your doctor whether it’s time.
Protecting your health today can help preserve your strength, mobility and independence for years to come.
Holly Kouvo is a personal trainer, functional aging specialist, senior fitness specialist, brain health trainer, writer, and speaker.