How do aerobic exercises help with type 2 diabetes?

Aerobic exercise is a great way to manage and improve type 2 diabetes. Type 2 diabetes happens when the body is not able to use insulin properly, leading to higher blood sugar levels. While medication and a healthy diet play critical roles in managing the condition, incorporating aerobic exercise into your routine can significantly help control blood sugar levels and improve overall health. Here’s a look at how aerobic exercises benefit those with type 2 diabetes. 

Improves insulin sensitivity 

One of the most essential benefits of aerobic exercise for people with type 2 diabetes is improving insulin sensitivity. Insulin is a hormone that assists in managing blood sugar levels by allowing sugar (glucose) to enter the cells used for energy. In type 2 diabetes, the body gets resistant to insulin, making it tough for glucose to enter the cells, which leads to high blood sugar. Aerobic exercises, like walking, swimming, or cycling, increase insulin sensitivity, helping your body to use insulin in an effective manner.  

Promotes weight loss 

Weight management is a vital aspect of managing type 2 diabetes. Many people with type 2 diabetes struggle with being overweight or obese, which can make the condition worse. Aerobic exercises help burn calories, leading to weight loss when combined with a healthy diet. Losing excess weight may improve insulin sensitivity and reduce the strain on your body. Even a modest amount of weight loss, like 5-10% of your body weight, may improve blood sugar control and lessen the need for diabetes medications. 

Improves heart health 

People with type 2 diabetes are at a high risk of leading to heart disease. Aerobic exercise strengthens the heart and enhances circulation, which can help lessen the risk of heart-related complications. Jogging, swimming, or dancing can help lower blood pressure, improve cholesterol levels, and enhance cardiovascular health. Regular aerobic exercise can also reduce the risk of heart attacks and strokes, making it an essential part of a diabetes management plan. 

Boosts energy and reduces stress 

Managing type 2 diabetes is stressful, and the condition often leaves people feeling tired and drained. Aerobic exercises increase energy levels by improving muscle circulation and oxygen delivery. It also releases endorphins, the body’s natural “feel-good” hormones, which can build mood and reduce stress. Lower stress levels are significant because stress can raise blood sugar levels and make diabetes a little challenging to manage.  

Easy to start and maintain 

The good news is that aerobic exercise is easy to start and maintain, even for beginners. Activities like brisk walking, cycling, swimming, or dancing can be done comfortably, making it accessible for people of all fitness levels. Aim for at least 30 minutes of moderate-intensity aerobic exercise most days of the week. You can break it into shorter sessions, such as three 10-minute daily walks. 

Conclusion 

Aerobic exercise is a powerful tool for managing type 2 diabetes. It helps enhance insulin sensitivity, control blood sugar levels, lead to weight loss, and improve heart health. Whether walking, cycling, or swimming, incorporating aerobic exercise into your daily routine may lead to better diabetes management and overall well-being.