The Role of Exercise in Diabetes?
- Good Country Physio
- 1 day ago
- 3 min read
The Role of Exercise in Type 2 Diabetes?
Exercise is the cornerstone for both prevention and treatment of Type 2 Diabetes (T2DM). Studies suggest that adults who maintain regular physical activity are less likely to develop impaired glucose tolerance and insulin resistance. Meaning the body is not responding properly to insulin and has difficulty processing sugar in the blood.
Exercise has many benefits that help people who have already been diagnosed with T2DM. This includes improving insulin sensitivity, lowers blood glucose levels, increases muscle mass and reduces inflammation
So how does this work?
Improved insulin sensitivity – Helps insulin work better
In people with type 2 diabetes, the body’s still produces insulin, however the insulin doesn’t work well. This is often referred to as insulin resistance.
This results in sugar remaining within the blood stream instead of moving into the muscles where it is used for energy. Overall, causing higher blood sugar levels.
In this scenario, insulin acts like a key that can unlock the muscles to let sugar in. In people with type 2 diabetes the key doesn’t work properly, meaning less sugar is able to enter the muscles
Exercise helps the body become more responsive to insulin. This is often referred to as improving insulin sensitivity
Lowers blood glucose levels - Muscles remove sugar from blood
During exercises muscles need energy to move.
Initially this comes from sugar within the muscles which is called glycogen.
However, glycogen gets used quickly, so the body needs to get energy from somewhere else.
This is where the muscles move sugar from the blood stream (glucose), into the muscles so that they can have the energy to contract during exercise.
This removes sugar from the bloodstream(glucose), lowering blood sugar levels.
After exercise, muscles continue absorbing glucose (sugar within the blood stream) to replenish glycogen (sugar within the muscles), helping control blood sugar levels for hours.
Increases muscle mass - Builds more muscle to store sugar
Strength and resistance training can help build muscle mass.
This means that sugar can be stored in more places and there is a n increased need for sugar within the muscles for energy.
This keeps blood sugar levels more stable.
Reduces inflammation
People with Type 2 Diabetes often have low-level inflammation. This is like having tiny, fires in the body. These fires:
Interfere with how insulin works àmaking it work less effectively.
Cause damage to blood vessels àincreasing risk of heart disease, kidney disease, and neuropathy.
Contribute to overall metabolic problems àmaking blood sugar harder to control.
Imagine your body is a city.
Inflammation is like small fires appearing everywhere. They damage buildings (cells) and slow down traffic (glucose).
Exercise is like the fire department. They release chemicals that put out fires, improve traffic and aid damage repair.
After some time, the “city” runs better, meaning insulin is able to work better and blood sugar is easier to control.
So how much exercise should you be doing?
According to the World Health Organisation people aged 18+ should be doing at least 150 minutes of moderate-intensity exercises per week or 75 minutes of vigorous exercise per week. Moderate-intensity exercise could include, walking, riding a bike, gardening or dancing. Whilst vigorous exercise includes running, jogging, skipping or fast swimming
Now remember! Any exercise is good. Whether it’s going for a small walk, heading to the gym or even doing some gardening, some exercise is better than nothing. However, for diabetes specific exercise, it’s important to have both resistance/strength and cardiovascular exercise.
How can you do this in Naracoorte?
This can look like joining the walking group every Wednesday morning at 9am, meeting at the Sound Shell in the Town Square.
Joining in on the Parkrun at 8am at the Lake every Saturday Morning. It’s a 5km trail where you can walk, jog or run!
Heading into Good Country Physio for Step Up classes on Monday, Wednesday and Friday at 1:30-2:15. These are tailored exercise program in a group class for people aged 65+, run by a physiotherapist!
OR completing exercises at home. It should be noted that an individualised program is highly recommended, as it is specifically tailored to your needs and goals. However, some suggestions are
For cardio try - walking, cycling, swimming, dancing, gardening
For resistance try - Squats, glute bridges, step ups, wall push-ups
The above exercises are just suggestions and should be completed at your own risk.
Helpful resources
Exercise and Type 2 Diabetes - https://www.diabetesaustralia.com.au/living-with-diabetes/exercise/
World Health Organisation - Activity Guidelines → https://www.who.int/news-room/fact-sheets/detail/physical-activity
Taylah Searle & Kassidee Sayers
4th Year Bachelor of Physiotherapy (Honours) Adelaide University
Currently completing Health Promotion placement at Good Country Physiotherapy Naracoorte, supervised by Angela Willsmore.
Note: This information is of a general nature only and should not be substituted for medical advice or used to alter medical therapy. It does not replace consultations with qualified healthcare professionals to meet your individual medical needs.
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