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Published on October 29, 2014

Get Moving to Manage Diabetes - November is Diabetes Awareness Month

October 29, 2014 

If you’re one of 25.8 million Americans suffering from diabetes, you’re already at a higher risk for developing heart disease, stroke and other serious health complications. Making healthy diet changes and engaging in aerobic exercise and strength training can decrease blood sugar levels and insulin resistance.

Making a Change

Even if you’ve suffered with diabetes for years, it’s never too late to begin an exercise routine. Although Type 1 diabetes is irreversible, Type 2 diabetes—often linked to obesity—can be managed and possibly reversed.

According to a Finnish study, people who exercise up to 4 hours a week, or 35 minutes a day, lowered their risk of diabetes by 80 percent, even if they didn’t lose weight.

A Healthy Combination

Performing regular aerobic and strength training exercises is the most effective tool for managing diabetes. According to the American Diabetes Association, people with diabetes should exercise 30 minutes a day, at least 5 days a week. Before you head to the gym, it’s important to speak with your physician.

Implementing Exercise

Focusing on midsection fat can help decrease fat tissue that improperly stores insulin. Here are some exercises that increase your heart rate, work your muscles and decrease overall fat.

  • Biking
  • Dancing
  • Lifting weights
  • Swimming
  • Walking

Preventing Disease

Recent studies led by researchers at the University of Calgary and the University of Ottawa suggest that aerobic exercise coupled with strength training dramatically lowers hemoglobin A1C readings, a test measuring blood sugar levels. Simply decreasing A1C values by 1 percent reduces heart attack and stroke risk by 15 to 20 percent and diabetes-related diseases by 25 to 40 percent.

Sources:,,, and

Do not let your diabetes control your life - take the initiative now! Attend Diabetes: Self-Management or Diabetes Event.

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