July 12, 2023 Move to improve

Leading an active lifestyle has long been championed as a route to better blood sugar (glucose) control. But the payback from adding physical activity to your daily routine doesn’t stop there. “Being physically active has a positive effect on mood, stress levels and self-image, all of which influence diabetes control,” says exercise specialist Daryl Dooks, who worked as a cardiac rehab supervisor with the Diabetes Exercise & Healthy Lifestyle Program at the University Health Network in Toronto for more than 15 years before retiring recently.

Here are four more big benefits you can reap by keeping your body in motion.

1. Sleep better

Sleep complaints are common among people with diabetes, according to Dooks. The reasons for poor sleep can include sleep apnea, neuropathy (most commonly experienced as pain and discomfort in the toes and feet due to nerve damage), leg pain and nighttime blood sugar lows.

“Medications are used in some cases, but for people with inactive lifestyles, moderate physical activity seems to enhance the ability to fall into deep sleep,” says Dooks, who oversaw a six-month education and exercise program for people with diabetes who were also recovering from a cardiovascular event, such as a heart attack. “As little as 10 minutes of daily walking is required to improve sleep, although the benefits are greater as people exercise more.”

2. Relax and manage stress better

Managing diabetes can sometimes feel like a roller-coaster ride as you work to stabilize your blood sugar levels, monitor your diet, take medications, and organize medical appointments. The resulting stress can quickly and substantially raise blood sugar levels. “Physical activity lowers your blood glucose by increasing the amount of glucose needed to fuel the muscles,” says Dooks. “At the same time, it promotes relaxation by releasing tension and anxiety.”

3. Bolster your self-esteem

For some people, diabetes can affect their sense of self-confidence and self-worth. They may blame themselves for having the disease or for being unable to stabilize their blood sugar.

Take a lesson from top athletes who have diabetes yet manage to compete successfully at high levels, suggests Dooks. Tap into your competitive spirit to take control of your diabetes. Set a goal to live a more active lifestyle, and then enjoy the positive feelings that result from your accomplishments.

Leslie Ann Bent, 57, has lived with type 1 since the age of 10, and for many years, regularly participated in half marathons and other events, she says, “for fun and to fundraise for Diabetes Canada.” Last year, she took her accomplishments one step farther when she participated the Diabetes Canada national fundraising event, Lace Up to End Diabetes. (Read more in “Lacing Up to Meet the Challenge” below.)

4. Boost your energy

A yoga class, a tennis game or a walk with your dog is often more effective at fighting fatigue than a nap. “Exercise enhances the flow of blood carrying oxygen and nutrients to the brain and muscles, and this increases your energy levels and alertness,” says Dooks.

Establishing a regular pattern of physical activity is an important key to combating fatigue, says Jennifer Buccino, Diabetes Canada’s people affected by diabetes (PAD) knowledge & connection executive director. “Diabetes Canada recommends that the goal for people with diabetes is a minimum of 150 minutes of moderate-intensity aerobic exercise per week, and three resistance training workouts per week.

Buccino adds, “Journalling is an ideal tool for helping to achieve and track accomplishments, as well as the impact on your blood sugar levels. And it makes your achievements visible, motivating you to keep moving toward your goal.”

Lacing up to meet the challenge

Despite living a healthy and active life, which included hiking and running while travelling the world, Leslie Ann Bent, 57, had a heart attack in 2019. However, Leslie Ann, who was diagnosed with type 1 at the age of 10, has not let her heart attack overshadow her passion for life. Nor has she allowed the possibility of complications (which can develop when you’ve lived with diabetes long term) to overshadow her many passions, including one of her favourite activities, power walking, which has now been replaced by walking.

In 2021, Leslie Ann, who lives in Shirley, B.C, with her husband Andy, walked 100 km in four days in September for her Lace Up to End Diabetes fundraiser. “I wanted to do something challenging, promote fitness, and remind us how much diabetes management is required when we take on this type of effort—stopping for blood sugar testing, carrying foods and tools for diabetes management, and taking breaks to course-correct plunging glucose [sugar] levels as needed,” she says. “It was a big accomplishment not only for my feet and legs but to manage my type 1 diabetes through five or so hours of walking each day.”

Donna Dowsett, Diabetes Canada’s signature and third-party events director, applauds the commitment and dedication of Lacers like Leslie Ann. “What people love the most about Lace Up is that anyone, anywhere, at any fitness level can participate. We want to make it as easy as possible for people to join the Lace Up community and get moving. Our Lace Up app is a big part of this,” she says. “The more people who join the Lace Up Community, the more we’re able to spread the word about the impact diabetes has on Canadians and the more funds we can raise to support a world free from the effects of diabetes.”

Learn more about Leslie Ann’s diabetes journey in Changing Lives Through Research.

Did you know?

This September, Diabetes Canada is encouraging Canadians to take the #LaceUpYourWay challenge to raise funds and awareness for Diabetes Canada. Every distance and dollar help fund education, support services, advocacy, and diabetes research that can lead to the next big medical breakthrough. Challenge yourself or rally a team to #LaceUpYourWay and raise funds to help bring us one step closer to a cure. Visit Lace Up to End Diabetes for details.

This updated article originally appeared in Diabetes Dialogue.