What is exercise and what can it do for me?
by American Diabetes Association -
October 17, 2009
What is exercise and what can it do for me?
Exercise also is known as physical activity and includes anything that gets you moving, such as walking, dancing, or working in the yard. You can earn the benefits of being physically active without going to a gym, playing sports, or using fancy equipment. When you’re physically fit, you have the strength, flexibility, and endurance needed for your daily activities. Being physically active helps you feel better physically and mentally.
Top 10 benefits of being active
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Improve blood glucose management. Activity makes your body more sensitive to the insulin you make. Activity also burns glucose (calories). Both actions lower blood glucose.
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Lower blood pressure. Activity helps your heart pump stronger and slower.
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Improve blood fats. Exercise can raise good cholesterol (HDL) and lower bad cholesterol (LDL) and triglycerides. These changes are heart healthy.
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Take less insulin or diabetes pills. Activity can lower blood glucose and weight. Both of these may lower how much insulin or diabetes pills you need to take.
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Lose weight and keep it off. Activity burns calories. If you burn enough calories, you'll trim a few pounds. Stay active and you'll keep the weight off.
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Lower risk for other health problems. Reduce your risk of a heart attack or stroke, some cancers, and bone loss.
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Gain more energy and sleep better. You'll get better sleep in less time and have more energy, too.
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Relieve stress. Work out or walk off daily stress.
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Build stronger bones and muscles. Weight-bearing activities, such as walking, make bones stronger. Strength-training activities, such as lifting light weights (or even cans of beans), make muscles strong.
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Be more flexible. Move easier when you are active.
Real-life stories from people with diabetes
These people with diabetes all decided to add physical activity to their daily routine. Here’s why:
- Darlene S.: My little girl wanted me to walk with her to the playground. When I told her I couldn’t walk that far, she started crying.
- Lewis P.: I went to the movies and I barely fit into the seat. I was really embarrassed!
- Charlie M.: After my heart attack, I started walking almost every day but I didn’t keep it up. I remember how great I felt — I had lots of energy. I’d like to get back into that routine so I can feel that great again.
- Rosita S.: The day I couldn’t fit into my size 14 pants, I said to myself, “That’s it! It’s time for me to lose weight.”
- Sadie F.: I want to set a good example for my grandson so he won’t develop diabetes. He’s only 9 but he’s already heavy and the kids make fun of him. Maybe we can go for walks together.
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