St. Joseph’s/Candler Primary Care Provider Dr. Chandler Brandenburg explains the many benefits of exercise for people living with different types of diabetes

Have diabetes or high blood pressure or maybe even both? One treatment option that research has shown to help control or even lower your numbers is exercise.

Even more good news: It doesn’t have to be too rigorous. Studies show that walking just a few minutes a day or simple resistance exercises, such as wall squats or jumping jacks, make a difference in your health.

“There is remarkable data that shows regular exercise can lower A1C by a minimum of .6 percent, .7 percent and beyond,” says Dr. Chandler Brandenburg, physician with St. Joseph’s/Candler Primary Care in Pembroke. “If you think about the oral medications we use, they have similar data that they can lower A1C by around 1 percent. So, there’s a possibility if you start exercising you can get rid of one of your medicines.”

(Of course, never stop taking any of your medications without consulting with your doctor.)

Outside of just blood sugar control, exercise lowers your risk of heart disease, and heart disease is the No. 1 cause of death in people with diabetes, Dr. Brandenburg says.

“Even 500 steps a day, which is very minimum if you are supposed to take 10,000, can reduce heart disease risk of death by two to nine percent in diabetic patients,” Dr. Brandenburg says. “Exercise is also good for other body systems, mental health, osteoporosis and really everything.”

Related Article: Understanding risk factors, diagnosing and treating osteoporosis

How much should I exercise?

The recommended amount of exercise for people with diabetes is the same as everyone else: 150 minutes of moderate exercise a week or 75 minutes of vigorous exercise a week.

Dr. Brandenburg describes moderate exercise as an activity where you able to talk but you are a touch short of breath, such as a fast-paced walk but not a power walk. Vigorous activity should mean you can get a few words out but can’t really carry on a conversation. Examples include jogging, power walking, swimming laps and cycling.

You should also incorporate two days of resistance training a week, Dr. Brandenburg encourages. It doesn’t have to anything like CrossFit nor do you have to join a gym. It can simply be watching a YouTube fitness video at home and doing wall squats, lunges or jumping jacks – whatever you are capable of, Dr. Brandenburg says.

“Exercise lowers blood sugar in multiple ways. One, it makes the insulin you already have in your body work better,” Dr. Brandenburg says. “Secondly and independently of insulin, when you exercise, you draw more blood sugar into your muscles because they need to use that for power. Especially if you exercise after you eat, you are going to lower your blood sugar, you are going to avoid those afternoon spikes, and it doesn’t have to be vigorous. It can be an after dinner stroll for 15 minutes and your blood sugar is going to improve.”

It’s also recommended that people with diabetes do not go more than two days without exercising.

After you work out, you still see the benefits of lower blood sugar up to 48 hours later because your body has to replenish your blood sugar stores, or backup, Dr. Brandenburg explains. It does that by taking the blood sugar out of the blood and storing it in what’s called glycogen stores. Therefore, it keeps your blood sugar low for at least two days depending on how often you exercise.

Does this apply to type 1 diabetes?

While exercise has the same blood sugar lowering effects in people with type 1 diabetes, they need to be a little more cautious when they exercise since they are insulin dependent, Dr. Brandenburg says. You should always check your blood sugar prior to exercise. If it’s running low, for example under 100, have a carb-friendly snack on hand, Dr. Brandenburg recommends.

Whether exercise is new for you or you’ve always worked out, it’s important to check with your primary care provider or endocrinologist since exercise can lower your glucose. Don’t adjust your insulin intake on your own without consulting with them first, Dr. Brandenburg advises.

What about people with pre-diabetes?

More people than ever are being  diagnosed as pre-diabetic, meaning their A1C falls between 5.7% and 6.5%. If you fall in this range and if you start to exercise regularly, you will see the same benefits of exercise as someone with diabetes.

Meaning, your blood sugar could drop .6 or .7 percent, and therefore, falling out of the pre-diabetic range.

Dr. Brandenburg has seen it first hand with her patients.

“One gentleman came in pre-diabetic following a drastic and quick jump in his A1C that sent him to the hospital,” Dr. Brandenburg says. “He was put on medication, made some diet changes and started walking every day. When I later checked, his A1C was completely normal again. He’s no longer taking medicine because it’s been reversed with exercise, and also diet, but exercise was a big part of that.”