In the United States, one out of every 10 people has some form of diabetes. When left untreated, diabetes can cause serious complications, including organ failure and nerve damage. While some forms of diabetes are genetic, type 2 diabetes is a non-congenital form of the disease.
The fact that it is not inherited means that intervention can be extremely impactful. In fact, the Centers for Disease Control and Prevention have found that diabetes is among the leading causes of preventable deaths. A routine blood test can identify elevated blood sugar; people with higher-than-normal levels are considered prediabetic.
Exercise can slow disease progression in those already affected and help prevent individuals who are prediabetic from developing type 2 diabetes. Here are five ways exercise promotes positive outcomes for those at risk of diabetes:
1. Exercise helps you achieve and maintain a healthy weight.
Having a body-mass index of 25 or above is associated with a significantly higher chance of developing diabetes. Excess fat cells can interfere with the body’s ability to process insulin, a hormone that regulates blood sugar. As insulin levels rise in the body, fat cell accumulation accelerates. At this point, since the body has a more difficult time extracting sugar from the blood, appetite increases. Consuming extra calories can trigger even more weight gain.
Maintaining a healthy weight reduces the burden of heaviness carried by the joints of the body and lowers the risk of diabetes. Try exercising for at least two and a half hours spread out over the course of week. To avoid stress on the joints, try low impact exercise programs like stationary biking, walking, and swimming after being cleared for exercise by a medical professional.
2. Exercise helps manage blood glucose levels.
Exercise engages muscle cells. Muscles rely on two sources of energy: glucose and fat. During high-intensity exercise that raises the heart rate, the body consumes glucose because it is readily available and easy to break down. While this can lead to a short-term glucose spike, in the long run, it reduces glucose levels in the body.
Exercise causes the body to deplete its glycogen stores, lowering overall glucose levels. This reduces the amount of glucose that must be removed by the body and lowers stress on the pancreas, which is the organ that produces insulin.
3. Exercise counters insulin resistance.
When glucose enters the blood, it is absorbed by cells for energy use and storage. Insulin helps these cells absorb glucose. However, when glucose levels get too high, the body ramps up insulin production. Over time, this can cause insulin resistance, meaning either the pancreas cannot produce insulin, or the body’s cells cannot use insulin properly. Either way, insulin resistance can cause blood sugar levels to spike.
Prediabetic blood glucose levels indicate that the body may become insulin resistant. Exercise can reverse this trend by absorbing extra glucose. A study found that three hours of aerobic exercise per week can reverse insulin resistance in the brain within eight weeks. While these results studied the impact of high-intensity exercise, any ongoing physical activity that activates the muscles can help prevent insulin resistance.
4. Exercise helps reduce abdominal fat.
Fat cells are found in two main places: under the skin and around the organs. This second type of fat is known as visceral fat, and it accumulates around the belly. As the amount of visceral fat increases, so does the risk of chronic diseases, including diabetes.
Having an abdominal circumference that exceeds 35 inches in women or 40 inches in men correlates with a higher rate of health problems. Since visceral fat surrounds the organs, it can put pressure on blood vessels and lead to cardiovascular problems. Researchers have also found that visceral fat releases a protein related to insulin resistance into the bloodstream.
Whole body exercise such as running or strength training can help reduce visceral fat. Losing just a little bit of fat around the waist can decrease the likelihood of developing diabetes.
5. Exercise lowers blood pressure.
Diabetes and hypertension are co-morbid disorders; more than 80 percent of people with diabetes also have high blood pressure. This correlation is due to shared underlying factors such as obesity, a poor diet, and lack of physical activity. Both conditions stress the cardiovascular system and damage organs like the kidneys and heart.
Exercise improves cardiovascular health in several ways. When the muscles are active, blood flow increases and encourages the heart to pump faster. This strengthens the cardiovascular system. Moderate exercises such as swimming and walking can lower blood pressure within 10 minutes. However, the results are only temporary. Only an ongoing exercise routine can maintain healthy blood pressure over the long-term.
Changing today can change your tomorrow.
Healthy lifestyle changes that include regular exercise and a low-fat, low-sugar diet can prevent prediabetes from progressing into uncurable type 2 diabetes. As with any other treatment, people with prediabetes developing it should talk to their doctors before starting a new exercise routine.