If you find it hard to motivate yourself to exercise, it might help to join a recreational sports team. The opportunity to socialize with teammates and the commitment you make to them might help you find the motivation you need to show up each week.

Many recreational sports offer a good aerobic workout. Consider trying basketball, soccer, softball, pairs tennis, or ultimate frisbee. Signing up for an aerobic dance or other fitness class might also help you meet your exercise goals. For instance, Zumba is a fitness program that combines dance and aerobic movements for a fast-paced workout.

A study found that women with type 2 diabetes were more motivated to exercise after taking part in Zumba classes for 16 weeks. Participants also improved their aerobic fitness and lost weight. Weightlifting and other strengthening activities help build your muscle mass, which can increase the number of calories you burn each day.

Strength training may also help improve your blood sugar control, according to the ADA. If you want to incorporate weightlifting into your weekly exercise routine, you can use weight machines, free weights, or even heavy household objects, such as canned goods or water bottles.

To learn how to lift weights safely and effectively, consider joining a weightlifting class or asking a professional fitness trainer for guidance.

You can also perform a wide variety of strengthening activities with resistance bands. To learn how to incorporate them into your workouts, speak with a professional trainer, take a resistance band class, or watch a resistance band workout video.

In addition to increasing your strength, exercising with resistance bands may provide modest benefits to your blood sugar control, according to a study. In calisthenics, you use your own bodyweight to strengthen your muscles.

Common calisthenic exercises include pushups, pullups, squats, lunges, and abdominal crunches. Whether you choose to strengthen your muscles with weights, resistance bands, or your own body weight, try to work out every major muscle group in your body. To give your body time to recover, experts suggest taking a day off from muscle-strengthening activities between each session of strength training.

According to a study of older adult women with type 2 diabetes, it may also help improve blood sugar control. Consider signing up for a Pilates class at your local gym or Pilates studio. Many instructional videos and books are also available. According to a review , yoga can help people with type 2 diabetes manage their blood sugar, cholesterol levels, and weight.

It might also help lower your blood pressure, improve the quality of your sleep, and boost your mood. A trained professional can help you learn how to move from one pose to another, using the proper posture and breathing technique. Always talk with your doctor before starting a new exercise regimen.

Be sure to carefully monitor your blood sugar levels as well to keep them within your target range. In general, regular exercise can reduce blood sugar over time. Women with preexisting diabetes of any type should be advised to engage in regular physical activity prior to and during pregnancy.

Pregnant women with or at risk for gestational diabetes mellitus should be advised to engage in 20—30 min of moderate-intensity exercise on most or all days of the week. Physical activity and exercise during pregnancy have been shown to benefit most women by improving cardiovascular health and general fitness while reducing the risk of complications like preeclampsia and cesarean delivery Regular physical activity during pregnancy also lowers the risk of developing gestational diabetes mellitus , Once gestational diabetes mellitus is diagnosed, either aerobic or resistance training can improve insulin action and glycemic control In women with gestational diabetes mellitus, particularly those who are overweight and obese, vigorous-intensity exercise during pregnancy may reduce the odds of excess gestational weight gain Ideally, the best time to start physical activity is prior to pregnancy to reduce gestational diabetes mellitus risk , but it is safe to initiate during pregnancy with very few contraindications Any pregnant women using insulin should be aware of the insulin-sensitizing effects of exercise and increased risk of hypoglycemia, particularly during the first trimester Insulin regimen and carbohydrate intake changes should be used to prevent exercise-related hypoglycemia.

Other strategies involve including short sprints, performing resistance exercise before aerobic exercise in the same session, and activity timing. Exercise-induced hyperglycemia is more common in type 1 diabetes but may be modulated with insulin administration or a lower-intensity aerobic cooldown.

Exercising with hyperglycemia and elevated blood ketones is not recommended. Some medications besides insulin may increase the risks of exercise-related hypoglycemia and doses may need to be adjusted based on exercise training.

Exercise-induced hypoglycemia is common in people with type 1 diabetes and, to a lesser extent, people with type 2 diabetes using insulin or insulin secretagogues.

In addition to insulin regimen and carbohydrate intake changes, a brief 10 s maximal intensity sprint performed before or after a moderate-intensity exercise session may protect against hypoglycemia Performing high-intensity bouts intermittently during moderate aerobic exercise also slows blood glucose declines 81 , , , as can resistance exercise done immediately prior to aerobic Exercise-induced nocturnal hypoglycemia is a major concern Exercise-induced hyperglycemia is more common in type 1 diabetes.

Purposeful insulin omission before exercise can promote a rise in glycemia, as can malfunctioning infusion sets Individuals with type 2 diabetes may also experience increases in blood glucose after aerobic or resistance exercise, particularly if they are insulin users and administer too little insulin for meals before activity Overconsumption of carbohydrates before or during exercise, along with aggressive insulin reduction, can promote hyperglycemia during any exercise Very intense exercise such as sprinting , brief but intense aerobic exercise , and heavy powerlifting , may promote hyperglycemia, especially if starting blood glucose levels are elevated Hyperglycemia risk is mitigated if intense activities are interspersed between moderate-intensity aerobic ones 82 , Similarly, combining resistance training done first with aerobic training second optimizes glucose stability in type 1 diabetes Millán, personal communication.

Excessive insulin corrections after exercise increase nocturnal hypoglycemia risk, which can result in mortality Adults with diabetes are frequently treated with multiple medications for diabetes and other comorbid conditions. Some medications other than insulin may increase exercise risk and doses may need to be adjusted , Although appropriate changes should be individualized, Table 4 lists general considerations and guidelines for medications.

Exercise considerations for diabetes, hypertension, and cholesterol medications and recommended safety and dose adjustments. If exercise-induced hypoglycemia has occurred, decrease dose on exercise days to reduce hypoglycemia risk.

May increase risk of hypoglycemia when used with insulin or sulfonylureas but not when used alone. Generally safe; no dose adjustment for exercise but may need to lower insulin or sulfonylurea dose.

Doses may need to be adjusted to accommodate the improvements from training and avoid dehydration. Physical activity increases bodily heat production and core temperature, leading to greater skin blood flow and sweating.

In relatively young adults with type 1 diabetes, temperature regulation is only impaired during high-intensity exercise , With increasing age, poor blood glucose control, and neuropathy, skin blood flow and sweating may be impaired in adults with type 1 , and type 2 diabetes, increasing the risk of heat-related illness.

Chronic hyperglycemia also increases risk through dehydration caused by osmotic diuresis, and some medications that lower blood pressure may also impact hydration and electrolyte balance. Active individuals with type 1 diabetes are not at increased risk of tendon injury , but this may not apply to sedentary or older individuals with diabetes.

Given that diabetes may lead to exercise-related overuse injuries due to changes in joint structures related to glycemic excursions , exercise training for anyone with diabetes should progress appropriately to avoid excessive aggravation to joint surfaces and structures, particularly when taking statin medications for lipid control Physical activity with vascular diseases can be undertaken safely but with appropriate precautions.

Physical activity done with peripheral neuropathy necessitates proper foot care to prevent, detect, and prevent problems early to avoid ulceration and amputation. The presence of autonomic neuropathy may complicate being active; certain precautions are warranted to prevent problems during activity.

Vigorous aerobic or resistance exercise; jumping, jarring, head-down activities; and breath holding should be avoided in anyone with severe nonproliferative and unstable proliferative diabetic retinopathy.

Exercise does not accelerate progression of kidney disease and can be undertaken safely, even during dialysis sessions. Regular stretching and appropriate progression of activities should be done to manage joint changes and diabetes-related orthopedic limitations.

Macrovascular and microvascular diabetes-related complications can develop and worsen with inadequate blood glucose control , Vascular and neural complications of diabetes often cause physical limitation and varying levels of disability requiring precautions during exercise, as recommended in Table 5.

Physical activity consideration, precautions, and recommended activities for exercising with health-related complications. Coronary perfusion may actually be enhanced during higher-intensity aerobic or resistance exercise.

Onset of chest pain on exertion, but exercise-induced ischemia may be silent in some with diabetes. Stop exercise immediately should symptoms of myocardial infarction such as chest pain, radiating pain, shortness of breath, and others occur during physical activity and seek medical attention.

Stop exercise immediately if symptoms of a stroke occurring suddenly and often affecting only one side of the body happen during exercise. Lower-extremity resistance training improves functional performance Low- or moderate-intensity walking, arm ergometer, and leg ergometer preferred as aerobic activities Regular aerobic exercise may also prevent the onset or delay the progression of peripheral neuropathy in both type 1 and type 2 diabetes Proper care of the feet is needed to prevent foot ulcers and lower the risk of amputation 6.

Keep feet dry and use appropriate footwear, silica gel or air midsoles, and polyester or blend socks not pure cotton. Manage with appropriate footwear and choice of activities to reduce plantar pressure and ulcer risk Moderate walking is not likely to increase risk of foot ulcers or reulceration with peripheral neuropathy May cause postural hypotension, chronotropic incompetence, delayed gastric emptying, altered thermoregulation, and dehydration during exercise 6.

With postural hypotension, avoid activities with rapid postural or directional changes to avoid fainting or falling.

With cardiac autonomic neuropathy, obtain physician approval and possibly undergo symptom-limited exercise testing before commencing exercise With blunted heart rate response, use heart rate reserve and ratings of perceived exertion to monitor exercise intensity Individuals with mild to moderate nonproliferative changes have limited or no risk for eye damage from physical activity.

With moderate nonproliferative retinopathy, avoid activities that dramatically elevate blood pressure, such as powerlifting. Individuals with unstable diabetic retinopathy are at risk for vitreous hemorrhage and retinal detachment.

Avoid activities that dramatically elevate blood pressure, such as vigorous activity of any type. Avoid vigorous exercise; jumping, jarring, and head-down activities; and breath holding 6.

Cataracts do not impact the ability to exercise, only the safety of doing so due to loss of visual acuity. Exercise does not accelerate progression of kidney disease even though protein excretion acutely increases afterward 6 , Greater participation in moderate-to-vigorous leisure time activity and higher physical activity levels may actually moderate the initiation and progression of diabetic nephropathy — All activities okay, but vigorous exercise should be avoided the day before urine protein tests are performed to prevent false positive readings.

Both aerobic and resistance training improve physical function and quality of life in individuals with kidney disease.

All activities okay, but exercise should begin at a low intensity and volume if aerobic capacity and muscle function are substantially reduced.

Doing supervised, moderate aerobic physical activity undertaken during dialysis sessions may be beneficial and increase compliance Exercise should begin at a low intensity and volume if aerobic capacity and muscle function are substantially reduced.

Individuals with diabetes are more prone to structural changes to joints that can limit movement, including shoulder adhesive capsulitis, carpal tunnel syndrome, metatarsal fractures, and neuropathy-related joint disorders Charcot foot In addition to engaging in other activities as able , do regular flexibility training to maintain greater joint range of motion 10 , Stretch within warm-ups or after an activity to increase joint range of motion best Most low- and moderate-intensity activities okay, but more non—weight-bearing or low-impact exercise may be undertaken to reduce stress on joints.

Do range-of-motion activities and light resistance exercise to increase strength of muscles surrounding affected joints. Avoid activities with high risk of joint trauma, such as contact sports and ones with rapid directional changes.

Targeted behavior-change strategies should be used to increase physical activity in adults with type 2 diabetes. For adults with type 2 diabetes, Internet-delivered interventions for physical activity promotion may be used to improve outcomes. Behavioral interventions can significantly increase physical activity in adults with type 2 diabetes , and A1C reductions produced by such interventions have been sustained to 24 months However, motivational interviewing is not significantly better than usual care , and other intervention factors associated with weight loss, such as number and duration of contacts, have been inconsistent or not associated with greater participation Wearing the device may prompt activity, and it provides feedback for self-monitoring.

Pedometer use in adults with type 2 diabetes increased their daily steps by 1,, but did not improve A1C Using a daily steps goal e. The positive findings for pedometers are not universal , however, and some individuals may require greater support to realize benefits.

Longer-term efficacy and determination of which populations can benefit from pedometers and other wearable activity trackers require further evaluation.

Given that the majority of individuals with type 2 diabetes have access to the Internet, technology-based support is appealing for extending clinical intervention reach.

For adults with type 2 diabetes, Internet-delivered physical activity promotion interventions may be more effective than usual care More evidence is needed regarding social media approaches, given the importance of social and peer support in diabetes self-management Physical activity and exercise should be recommended and prescribed to all individuals with diabetes as part of management of glycemic control and overall health.

Specific recommendations and precautions will vary by the type of diabetes, age, activity done, and presence of diabetes-related health complications.

Recommendations should be tailored to meet the specific needs of each individual. In addition to engaging in regular physical activity, all adults should be encouraged to decrease the total amount of daily sedentary time and to break up sitting time with frequent bouts of activity.

Finally, behavior-change strategies can be used to promote the adoption and maintenance of lifetime physical activity. Duality of Interest. No potential conflicts of interest relevant to this article were reported.

This position statement was reviewed and approved by the American Diabetes Association Professional Practice Committee in June and ratified by the American Diabetes Association Board of Directors in September Sign In or Create an Account.

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B Prolonged sitting should be interrupted with bouts of light activity every 30 min for blood glucose benefits, at least in adults with type 2 diabetes. C The above two recommendations are additional to, and not a replacement for, increased structured exercise and incidental movement.

B Adults with type 2 diabetes should ideally perform both aerobic and resistance exercise training for optimal glycemic and health outcomes. C Children and adolescents with type 2 diabetes should be encouraged to meet the same physical activity goals set for youth in general.

B Insulin users can exercise using either basal-bolus injection regimens or insulin pumps, but there are advantages and disadvantages to both insulin delivery methods. C Continuous glucose monitoring during physical activity can be used to detect hypoglycemia when used as an adjunct rather than in place of capillary glucose tests.

Table 1 Suggested carbohydrate intake or other actions based on blood glucose levels at the start of exercise. Pre-exercise blood glucose. Carbohydrate intake or other action. Initiate mild-to-moderate exercise and avoid intense exercise until glucose levels decrease. View Large.

Table 2 Suggested initial pre-exercise meal insulin bolus reduction for activity started within 90 min after insulin administration. Exercise intensity. Exercise duration. C Individuals with diabetes or prediabetes are encouraged to increase their total daily incidental nonexercise physical activity to gain additional health benefits.

C To gain more health benefits from physical activity programs, participation in supervised training is recommended over nonsupervised programs.

Table 3 Exercise training recommendations: types of exercise, intensity, duration, frequency, and progression. Flexibility and Balance. Type of exercise Prolonged, rhythmic activities using large muscle groups e.

C Pregnant women with or at risk for gestational diabetes mellitus should be advised to engage in 20—30 min of moderate-intensity exercise on most or all days of the week. C Exercise-induced hyperglycemia is more common in type 1 diabetes but may be modulated with insulin administration or a lower-intensity aerobic cooldown.

C Some medications besides insulin may increase the risks of exercise-related hypoglycemia and doses may need to be adjusted based on exercise training.

C Exercise training should progress appropriately to minimize risk of injury. Table 4 Exercise considerations for diabetes, hypertension, and cholesterol medications and recommended safety and dose adjustments. Exercise considerations. B Physical activity done with peripheral neuropathy necessitates proper foot care to prevent, detect, and prevent problems early to avoid ulceration and amputation.

B The presence of autonomic neuropathy may complicate being active; certain precautions are warranted to prevent problems during activity. C Vigorous aerobic or resistance exercise; jumping, jarring, head-down activities; and breath holding should be avoided in anyone with severe nonproliferative and unstable proliferative diabetic retinopathy.

E Exercise does not accelerate progression of kidney disease and can be undertaken safely, even during dialysis sessions. C Regular stretching and appropriate progression of activities should be done to manage joint changes and diabetes-related orthopedic limitations.

Table 5 Physical activity consideration, precautions, and recommended activities for exercising with health-related complications. Health complication. All activities okay. Consider exercising in a supervised cardiac rehabilitation program, at least initially. Exertional angina Onset of chest pain on exertion, but exercise-induced ischemia may be silent in some with diabetes.

Hypertension Both aerobic and resistance training may lower resting blood pressure and should be encouraged. Some blood pressure medications can cause exercise-related hypotension. Ensure adequate hydration during exercise. Avoid Valsalva maneuver during resistance training. Myocardial infarction Stop exercise immediately should symptoms of myocardial infarction such as chest pain, radiating pain, shortness of breath, and others occur during physical activity and seek medical attention.

Restart exercise after myocardial infarction in a supervised cardiac rehabilitation program. Start at a low intensity and progress as able to more moderate activities. Both aerobic and resistance exercise are okay.

Stroke Diabetes increases the risk of ischemic stroke. Lack of exercise can cause muscle cells to lose their sensitivity to insulin, which controls levels of sugar in the blood.

The certified diabetes educators at John Muir Health are firm believers that those at risk for diabetes can develop a flexible care program with the help of a diabetes team. Important clinical trials have shown that exercise, healthy eating, and modest weight reduction can prevent diabetes.

It takes time and effort to reduce your risk of diabetes; however this investment in your health is a valuable one! Although cutting out fatty foods and sweets and motivating oneself to maintain a daily exercise program can take some discipline, the payoff is tremendous because people at risk for diabetes are much more prone to developing cardiovascular disease.

Heart disease is two to four times more prevalent in those with diabetes and the risk of stroke is two to four times higher; high blood pressure manifests itself in the majority of adults with the disease; and diabetes is the leading cause of kidney disease.

medical director of the Diabetes Center at John Muir Health. Zlock says. Those more predisposed to diabetes are Hispanic Americans, African-Americans, Native Americans, Asian Americans, Pacific Islanders, older adults, women who have had gestational diabetes, people who are overweight or inactive, and people with a family history of diabetes.

However, there is hope! Regular physical activity has proven to be a powerful tool in preventing and managing diabetes.

In this blog post, we will explore the importance of exercise in preventing diabetes, discuss the benefits of regular physical activity, delve into different types of exercises suitable for individuals with prediabetes, and provide practical tips for incorporating physical activity into your daily routine.

Regular physical activity plays a crucial role in preventing diabetes. It not only aids in weight management but also helps improve insulin sensitivity, reduces blood sugar levels, and lowers the risk of developing type 2 diabetes.

Regular physical activity is a powerful tool in preventing diabetes and managing prediabetes. It offers a multitude of benefits, ranging from improved insulin sensitivity to weight management and cardiovascular health.

By incorporating various types of exercises into your routine and following the practical tips discussed above, you can make exercise a regular part of your life and reduce the risk of developing diabetes. Remember, every step counts! Start today and take control of your health through the transformative power of exercise!

To protect, promote, and improve the health, safety, and environment of Charles County residents. Charles County Government. Charles County Public Schools. Maryland Department of Health.

University of Maryland Charles Regional Medical Center. Healthy Charles County. Facebook-f Twitter Youtube. Exercise and Physical Activity: Key Factors in Prediabetes and Diabetes Prevention. The Importance of Exercise in Preventing Diabetes. Benefits of Regular Physical Activity. Weight Management: Physical activity helps maintain a healthy weight by burning calories and building muscle mass.

Excess weight is a significant risk factor for diabetes, and even a modest reduction in weight can have a profound impact on preventing the disease. Blood Sugar Control: Regular exercise helps regulate blood sugar levels by increasing glucose uptake by muscles, reducing insulin resistance, and enhancing the effectiveness of insulin.

Cardiovascular Health : Exercise improves heart health, lowers blood pressure, reduces bad cholesterol LDL , and increases good cholesterol HDL , thereby reducing the risk of cardiovascular complications associated with diabetes. Important clinical trials have shown that exercise, healthy eating, and modest weight reduction can prevent diabetes.

It takes time and effort to reduce your risk of diabetes; however this investment in your health is a valuable one! Although cutting out fatty foods and sweets and motivating oneself to maintain a daily exercise program can take some discipline, the payoff is tremendous because people at risk for diabetes are much more prone to developing cardiovascular disease.

Heart disease is two to four times more prevalent in those with diabetes and the risk of stroke is two to four times higher; high blood pressure manifests itself in the majority of adults with the disease; and diabetes is the leading cause of kidney disease.

medical director of the Diabetes Center at John Muir Health. Zlock says. Those more predisposed to diabetes are Hispanic Americans, African-Americans, Native Americans, Asian Americans, Pacific Islanders, older adults, women who have had gestational diabetes, people who are overweight or inactive, and people with a family history of diabetes.

If you fall into one of these groups, you should be especially careful to monitor your lifestyle and follow the suggestions below. If you are at very high risk, obese, and under 60 years of age, your doctor may also recommend medication.

Preventing Diabetes. Diabetes Diabetes During Pregnancy Diabetes Management Foods that Fend Off Diabetes Managing Pre-Diabetes and Preventing Diabetes Preventing Diabetes. Diet and exercise Weight loss resulting from healthy eating and increased physical activity enables muscle cells to use insulin and glucose more efficiently, thus lowering diabetes risk.

Avoid complications Although cutting out fatty foods and sweets and motivating oneself to maintain a daily exercise program can take some discipline, the payoff is tremendous because people at risk for diabetes are much more prone to developing cardiovascular disease. Early detection "Detecting diabetes early by screening those at high risk, especially because many people do not exhibit symptoms, is vital to preventing complications," Dr.