World Diabetes Day: Empower Your Health with Physical Activity

November 14 marks World Diabetes Day, an opportunity to spread awareness and encourage everyone to take action in managing and preventing diabetes. One of the most powerful tools we have at our disposal is physical activity, especially when guided by exercise physiology. Whether you're managing diabetes or working to prevent it, physical activity can play a transformative role in your overall health. 
 

Why Physical Activity Matters for Diabetes 

Diabetes affects how your body processes glucose (sugar), which can lead to high blood sugar levels if unmanaged. Regular physical activity helps by: 

• Improving insulin sensitivity: Exercise helps your muscles use glucose more effectively, less glucose in the bloodstream and more available to use as energy. 

• Lowering blood glucose levels: Physical activity affects blood glucose levels, both during exercise and in the next 48 hours that follow. 

• Supporting weight management: For those with Type 2 diabetes or prediabetes, managing weight can be key in improving insulin resistance. 

• Improving heart health: Diabetes can increase the risk of cardiovascular disease; engaging in regular exercise not only improves heart function, blood pressure and cholesterol.  

• Boosting mental well-being: Managing diabetes can be challenging. Regular physical activity is a great way to relieve stress, boost mood, and improve overall well-being. 
   

Simple Ways to Get Started 

Starting with physical activity doesn’t need to be overwhelming. Here are a few ways to incorporate movement into your day: 

• Walking: A brisk 30-minute walk most days of the week can help with blood glucose control and cardiovascular health. 

• Strength training: Muscle-strengthening exercises, like bodyweight exercises or light weights, can improve insulin sensitivity and increase muscle mass. 

• Flexibility and balance: Activities like stretching, yoga, or Tai Chi improve flexibility and balance, reducing the risk of falls and enhancing joint health. These activities are also great mood boosters – it is important to find ways to manage stress, clear the mind and boost your energy! 

• Group fitness: Joining a class or group activity can make exercise more enjoyable, adding a social component and accountability. 

• Golf: Playing golf can be beneficial for diabetes management as the physical activity involved in walking the course, swinging and maintaining balance can help improve blood glucose levels, boost cardiovascular health and increase insulin sensitivity.

• Swimming: This is a great exercise for managing diabetes as it provides a full-body low impact workout that helps improve blood glucose control and enhances cardiovascular health.

• Sports: Engaging in sports can be beneficial for diabetes management as regular physical activity helps regulate blood glucose levels, improves heart health and enhances insulin sensitivity.
   

Making the Most of World Diabetes Day 

This World Diabetes Day, take the first step toward a healthier life by setting a physical activity goal. Small changes lead to big results. With the right support, every step forward is a step toward better health. 
Let’s use this World Diabetes Day as a call to action: Let’s move, get active, and empower ourselves to better manage diabetes! 
Together we move more.