It's a well-known fact that engaging in regular physical activity is crucial for maintaining good health. Despite this, only a quarter of adults in the United States adhere to the recommended guidelines for both aerobic and muscle-strengthening exercises. The hustle and bustle of daily life often overshadows the importance of incorporating movement into our routines. Nevertheless, the advantages of consistent exercise are clear and compelling. It can elevate mood, regulate weight, and prevent or manage chronic illnesses. In conjunction with dietary adjustments, exercise can also be instrumental in managing diabetes. But which type of exercise is most effective? Is it more beneficial to focus on cardiovascular activities or strength training, or should one do both? And how can one fit all these activities into a busy weekly schedule? Here's what you need to know.

The Impact of Exercise on Diabetes Management

Among all lifestyle habits, one stands out as particularly important: increasing physical activity. "For individuals with type 2 diabetes, exercise is akin to a therapeutic intervention," notes Amy Kimberlain, a registered dietitian and certified diabetes care and education specialist. She clarifies that people with diabetes may have issues with insulin resistance or insufficient insulin production. This leads to a buildup of blood sugar in the bloodstream, as it cannot enter cells, resulting in hyperglycemia. Exercise, however, enhances insulin function and facilitates the entry of glucose into cells to provide energy. "Physical activity—or simply moving more—improves the body's insulin utilization and can help lower blood sugar levels. The more you engage in movement or exercise, the better your insulin response becomes," Kimberlain explains. Exercise also assists individuals with diabetes in managing other risk factors, such as excess weight, obesity, or elevated blood pressure, cholesterol, or triglyceride levels, thereby reducing the risk of health complications.

Cardiovascular Exercise and Diabetes

Are you a fan of walking, running, dancing, or swimming? These activities are all classified as cardiovascular (aerobic) exercises and can be beneficial for people with diabetes. "While the energy expenditure between walking a mile and running a marathon is vastly different, research indicates that cardiovascular exercise is essential for managing diabetes," says Briana Butler, a registered dietitian and co-owner of Stef & Bri Wellness. She points out that cardiovascular exercise has the potential to improve insulin resistance and blood sugar control. During cardiovascular exercise, muscles exert effort, drawing glucose (sugar) from the bloodstream for energy, which helps regulate blood sugar levels, as reflected in both daily and long-term blood sugar measurements.

The Role of Resistance Training in Diabetes Management

Lifting free weights, using weight machines, resistance bands, or even your own body weight are all examples of resistance (strength) training. Building and maintaining muscle mass through resistance training is vital for managing diabetes. "The more muscle mass we possess, the more insulin receptors we have, and the more effectively we can utilize the glucose we consume," Kimberlain explains. Similar to aerobic exercise, resistance training encourages glucose to be delivered to cells for energy, preventing it from lingering in the bloodstream. Muscle tissue is also more metabolically active than fat, meaning it burns more calories even at rest. For individuals with diabetes, increasing muscle mass can enhance insulin sensitivity, overall blood sugar control, and potentially aid in reducing body weight and maintaining weight loss. Conversely, neglecting strength training can lead to a decrease in muscle mass and a diminished ability to clear glucose from the bloodstream, resulting in high blood sugar levels, reduced insulin sensitivity, and potentially poor blood sugar control.

The Superiority of Cardio vs. Resistance Training for Diabetes

When it comes to diabetes, is it better to opt for cardiovascular or resistance training? Experts conclude that both types of exercise are equally beneficial. "Ideally, you should incorporate both into a consistent routine to maximize the benefits of each form of exercise," Butler advises. Combining cardiovascular and resistance training results in the greatest reduction in A1C levels compared to either type of exercise alone, although any form of movement is beneficial. During exercise, whether it involves lifting weights or walking, muscle contractions enable muscle cells to efficiently absorb glucose during and after the activity.

How Much Exercise is Necessary?

Aim for at least 150 minutes of moderate-to-vigorous cardiovascular exercise per week and at least two days a week of resistance training. Below are some tips on how to tackle both types of exercise and incorporate them into your weekly routine.

Tips for Incorporating Exercise into Your Routine

The first step before starting any exercise regimen is to consult with your physician. Once you have the go-ahead, remember to begin gradually. We suggest starting with walking, which, when done regularly, can significantly enhance your health. Put on your walking shoes and try our 7-day Walking Plan to Lower Your Blood Sugar Levels. Secondly, it's crucial to understand how your body responds to exercise. Blood sugar levels can fluctuate differently for each individual and may vary based on the type of activity. "It's essential to assess how your body responds to exercise and work with your physician and dietitian to adjust your meal timing, meal contents, or medication timing accordingly, especially if you're taking insulin," Butler advises. She recommends regularly monitoring your blood sugar levels before, during, and after exercise to prevent hypoglycemia or hyperglycemia. Remember, breaking up exercise into shorter sessions can be just as effective. "Some people think that if they can't get in 30 minutes, it's 'not worth it.' Some studies show that even if you break up the 30 minutes into 10-minute increments, it can be beneficial," Kimberlain says. Find a workout partner or join a fitness class to stay motivated and accountable. Exercise doesn't have to be limited to running on a treadmill or using an elliptical machine. Try out new fitness classes, such as Pilates, HIIT, kettlebell, or Zumba. You may discover a new favorite activity, and if you enjoy it, you're more likely to stick with it in the long run. And, as always, don't overlook the benefits of a brisk walk. Finally, schedule exercise blocks into your weekly calendar, just as you would any other important appointment. Once it becomes a habit, it's easier to maintain, creating a consistent weekly routine.

The Final Takeaway

Cardiovascular and resistance training are both crucial for managing diabetes. Neither is superior to the other, and combining them yields the best outcomes. Exercise acts as a free medication, enhancing your body's ability to use insulin and helping to control blood sugar levels. Even short bursts of activity throughout the day can accumulate to significant results.