Valuing and improving your mental and physical health are especially important when managing a condition like diabetes. Because there’s no one-size-fits-all approach, you should consider what works for you and what doesn’t. Let’s explore how cardiovascular fitness, stress reduction, and mental wellbeing can make a big difference in living well with diabetes. especially important when managing a condition like diabetes. Because there’s no one-size-fits-all approach, you should consider what works for you and what doesn’t. Let’s explore how cardiovascular fitness, stress reduction, and mental wellbeing can make a big difference in living well with diabetes.

The effects of physical activity on diabetes

Not only does exercise make you feel better, it’s also an essential part of diabetes care. When you’re more active, your body does a better job of using insulin to regulate blood glucose levels.^[1] Remember, insulin is the hormone that moves glucose from your blood into cells, where your body uses it for energy.[2]

Of course, physical activity also has other benefits, such as keeping your weight, blood pressure, and cholesterol in a healthy range.

How much physical activity do you need?

The American Diabetes Association (ADA) recommends you set a personal goal of raising your heart rate for at least 150 minutes per week.^[3] They also recommend alternating your cardiovascular workouts with 2 to 3 strength or resistance training sessions.^[4]

Strength training doesn’t have to mean lifting weights. You may find using resistance bands or your body weight convenient, and they work just as well to build muscle.[5]

It’s very important to check in with your health care provider before you start or change a fitness plan. Especially if you haven’t been active for a while.

And keep these tips in mind:

3 ways to be more active

It’s fine to break up your physical activity time in any way that works best for you. Whether you do 50 minutes of cardio activity 3 times a week or 25 minutes over 6 days, it’s the same. The key is remembering to include strength training days, too.^[6]

If you’re looking for moderate-intensity exercises you can fit into your daily life, consider these:

1. Meet up with friends and go for a walk.
2. Clean your place, work in a community garden, or do a brisk shopping trip.
3. Join an exercise class like water aerobics, yoga, or cycling. You can find some online classes for free.

4 steps to monitoring blood glucose during exercise

If you’re using insulin therapies, you may need to check your blood glucose levels before, during, and after exercise.^[7] The ADA recommends following the 15-15 rule:^[8]

1. Check your blood glucose before exercising.
2. Get 15 to 20 grams of carbohydrates if your blood glucose reading is below 100 mg/dL. That’s the equivalent of one-half cup juice or regular (not diet) soda, or 1 tablespoon of honey or sugar.[9]
3. Check your blood glucose in 15 minutes. Have 15 grams of carbohydrates if your blood glucose is still low.
4. Repeat these steps until your blood glucose is at least 100 mg/dL.

Weight management and diabetes

We are all built differently and have different energy needs—the same is true when it comes to “healthy weight.” So, it’s important you talk with your provider to determine what a healthy weight looks like for you.

Maintaining a healthy weight:^[10]

• Improves how your body responds to insulin
• Keeps blood glucose levels in check
• Could decrease how much medication you need to manage diabetes
• Lowers the risk of diabetes-related complications like heart and kidney problems

Weight management tips

If you and your doctor decide losing weight benefits your health, setting realistic goals can make it possible. Studies show that losing even 5% to 10% of excess weight improves overall health.^[11] That’s 10 to 20 pounds for someone who weighs 200 pounds. Even if your weight stays the same, research suggests that being physically active is beneficial to your overall health.^[12]

A certified diabetes care and education specialist (CDCES) or a registered dietitian who specializes in diabetes can help you establish a realistic, achievable plan. These specialists are experts in promoting successful dietary changes and can help you understand the basics of a diabetes meal plan.

Mental health and diabetes

Living with diabetes can be challenging at times. Add to that the stressors of daily living, and it is easy to see how diabetes can take a toll on your mental health. And when you’re not at your best, it can be difficult to follow your diabetes care plan.

According to Mental Health America, as many as 2 in 3 people with diabetes have undiagnosed, untreated mental health conditions, including:^[13]

• Depression: Along with higher levels of stress and anxiety, people with diabetes are up to 3 times more likely to have depression.^[14]
• Diabetes distress: This separate condition affects between 33% and 50% of people with diabetes.^[15] It’s a combination of stress, anxiety, and depression caused by overwhelming feelings or fears about diabetes management, treatments, or complications. Often, addressing these issues eases the distress.

Untreated mental health issues may make it harder for you to eat well, exercise, monitor your blood glucose, and maintain good physical health. These issues could lead to a worsening of diabetes and complications. Fortunately, you can take action to feel better.

Steps for helping to enhance mental wellbeing with diabetes

If feelings of anxiety, stress, or sadness affect your daily life you should speak with your doctor. They may recommend seeing a mental health counselor or using antidepressant or anti-anxiety medications as a starting point for recovery.

Including stress management strategies into daily life will also help you achieve success long term. Calming activities might include gardening, calling a friend, or playing a game on your phone. Also, consider participating in an online or in-person diabetes support group. And don’t forget, getting enough sleep is an essential component of positive mental health.

Focusing on physical and mental wellbeing helps improve life with diabetes

Making physical and mental health changes to improve your overall wellbeing takes time. Remember to give yourself grace when you have setbacks. Look at each day as a new opportunity to do something positive that makes you feel better physically and mentally. Over time, these behaviors will become second nature, and the health benefits will propel you to keep going.

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