Living with diabetes can feel like you're constantly walking a tightrope—balancing blood sugar levels, managing insulin, and navigating the daily ups and downs of a chronic condition. But what if exercise could make this balancing act easier? In a recent episode of The Fitness Blueprint Podcast, Dr. Sam Scott, an expert in diabetes and exercise physiology, shared eye-opening insights into how people with diabetes can use exercise as a powerful tool to manage their health.
In this blog post, we’ll unpack Dr. Scott’s expert advice, explore why exercise is crucial for people living with diabetes, and provide practical tips to get you moving toward a healthier, more active lifestyle.
Watch the whole episode below, or listen on your favorite podcast platform here.
The Science of Exercise and Diabetes: Why It Matters
If you’re living with diabetes, exercise isn’t just a "nice to have"—it’s a game-changer. According to Dr. Scott, exercise plays a vital role in managing blood glucose levels, especially for people with Type 1 and Type 2 diabetes.
“Exercise has an effect on blood sugar levels in ways that insulin does not,” Dr. Scott explained. “The physical movement stimulates glucose transporters in your muscles, helping to lower blood sugar independent of insulin.”
This means that even if your body isn’t responding well to insulin (a common issue with Type 2 diabetes), exercise can help reduce the reliance on medication and keep blood sugar levels more stable.
The Benefits of Exercise for People with Diabetes
Dr. Scott emphasizes that exercise is beneficial for all types of diabetes:
For Type 1 diabetics, exercise can help improve insulin sensitivity and make blood sugar easier to manage.
For Type 2 diabetics, exercise is one of the most effective tools for improving insulin resistance and preventing further complications.
For pre-diabetics, it can be a preventative measure to delay or avoid a full diabetes diagnosis.
But beyond blood sugar management, Dr. Scott points out that exercise offers a myriad of benefits that extend to mental health. “Exercise reduces stress, builds community, and fights against the social isolation that often comes with a diabetes diagnosis,” he says.
Common Challenges—and How to Overcome Them
While the benefits of exercise are clear, the challenges can feel overwhelming, especially if you’re newly diagnosed. Dr. Scott noted that one of the biggest barriers to starting an exercise routine is the sheer number of additional decisions a person with diabetes has to make daily.
"People with Type 1 diabetes have over 200 additional decisions to make every day just to manage their blood sugar," he said. “It can feel isolating and discouraging.”
This is where support networks come in. Dr. Scott recommends finding a community of people living with diabetes who can offer advice, share experiences, and provide encouragement. Whether it’s in person or online, these connections can make all the difference when it comes to sticking with a fitness routine.
Actionable Steps to Get Started
Starting an exercise routine when you have diabetes doesn’t have to be complicated. Here are some simple, actionable steps that you can start implementing today:
1. Start Slow and Build Gradually
It’s tempting to jump into a new fitness routine full force, but if you haven’t been active in a while, this can lead to frustration—or worse, injury. Dr. Scott suggests starting with short, low-intensity activities and building from there.
“Even something as simple as a 10-minute walk after meals can significantly lower blood sugar levels,” he said. The key is consistency—doing something every day, even if it’s just a little, will yield long-term benefits.
2. Find the Exercise That Works for You
“There’s no one ‘best’ exercise for diabetes,” Dr. Scott pointed out. “The best exercise is the one you enjoy and can fit into your lifestyle.” Whether it’s swimming, biking, yoga, or strength training, the important thing is finding something you’ll stick with.
Dr. Scott also encourages experimenting with different types of exercise to understand how your body reacts. High-intensity workouts, for example, may cause a temporary spike in blood sugar, while lower-intensity exercises like walking may result in a gradual decrease. Knowing these patterns can help you manage your blood sugar more effectively.
3. Monitor Your Blood Sugar Closely
Continuous glucose monitors (CGMs) can be a game-changer for tracking blood sugar during exercise. “With CGMs, you can see exactly how different types of exercise impact your glucose levels in real time,” Dr. Scott explained. This allows you to adjust insulin dosage, food intake, and workout intensity as needed to avoid highs and lows.
4. Consult with Your Healthcare Provider
Starting a new exercise routine can be risky, especially if you’ve been sedentary for a while or have other complications. Before jumping in, Dr. Scott recommends consulting with your healthcare provider to develop a personalized exercise plan that takes into account your specific needs, medications, and any other health concerns.
Real-Life Impact: The Power of Movement
Dr. Scott shared a powerful example of the real-life impact exercise can have on people living with diabetes. He worked with a professional cycling team made up entirely of athletes with Type 1 diabetes. These athletes didn’t just manage their condition—they excelled, competing at the highest levels of their sport.
“If these athletes can manage Type 1 diabetes while competing professionally, it shows that regular people with diabetes can incorporate exercise into their lives in meaningful ways,” Dr. Scott said.
Takeaways for Managing Diabetes with Exercise
Dr. Sam Scott’s insights make it clear: Exercise isn’t just a tool for managing diabetes—it’s a lifeline. Whether you’re dealing with Type 1, Type 2, or prediabetes, the combination of regular physical activity, monitoring, and support can dramatically improve your health.
Start small, but start now.
Find your tribe, whether it’s a local group or an online community.
You can use technology like CGMs to monitor your progress.
Consult your healthcare provider or a qualified fitness professional to tailor an exercise plan that works for you.
The journey toward fitness while managing diabetes might be challenging, but it’s entirely possible. As Dr. Scott put it, “If you could bottle the benefits of exercise into a pill, it would be a billion-dollar drug. There’s nothing else like it.”
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